How to Do a Kneeling Cable Row Exercise Properly

I once heard a man said to a girl “I hate to see you go, but I love to watch you walk away.” What was he talking about exactly? The girl’s back (and her butt. I have to admit!). If we think a girl’s best assets are all in the front, then we can not be any more wrong. Guys love sleek back and bodacious booty as much as toned abs and busting breasts.

If you neglected your back workouts until now, rest assured. We have you a super effective back exercise that makes you sing “Saving Grace”.

Meet Kneeling Cable Row. This back exercise tones your back, strengthens your core and reduces your risk of back injuries, making it a great exercise for anyone not just looking to get a sleek back but also to become less susceptible  to injuries. 

Your lats are one of the body’s largest muscles in your back. By strengthening lat muscles and other surrounding muscles, you can stabilize your spine and improve the posture. 

Fitness Tools You Need

Exercise images shown here are cable rows using a cable pulley machine often seen in public gyms. However, if you workout at home, cable pulley can easily replaced by tubing band(s). 

  • Cable machine (gym)
  • Tubing Band (home)
  • Yoga mat or towel for your knees (Highly recommended but optional)

Cable Row Variations

  • Half-Kneeling Cable Rows
  • Exercise Ball Seated Cable Rows
  • Seated Cable Rows (bench) 
  • Standing Cable Rows


  • Back
  • Core 
  • Biceps

Exercise Table


How to do it correctly

A. Start in a kneel down on both knees on a yoga mat or towel facing a cable machine about 3 to 4 feet away. Grab the handles with your hands, palms facing in, and let your arm hang forward.

B. Pull the handles towards your body. hold for 2 seconds and return to the starting position by straightening your arms.

Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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