10 Best Cable High Row (Kneeling) Alternatives for Limited Equipment

Ranked Cable High Row (Kneeling) Alternatives

10 substitutes, ranked by how closely each one matches the Cable High Row (Kneeling) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Upright Cable Row

   82% match

   • Traps
   • Cable
   • Intermediate
   • Compound

   The same equipment, done standing instead.

   How to perform this exercise

   1. Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
   2. Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
   3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: traps, the same as the Cable High Row (Kneeling)
   • Equipment: a cable, the same as the Cable High Row (Kneeling)
   • Body position: standing, not kneeling
2. Play demonstration

   2. Cable Standing Rear Delt Row (With Rope)

   77% match

   • Delts
   • Cable
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the delts rather than the traps.

   How to perform this exercise

   1. Stand facing a cable machine with your feet shoulder-width apart.
   2. Hold the cable attachment with both hands, palms facing each other, and step back to create tension in the cable.
   3. Keep your back straight and your core engaged.
   4. Pull the cable towards your body, squeezing your shoulder blades together.
   5. Pause for a moment at the peak of the movement, then slowly release the cable back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, not traps
   • Equipment: a cable, the same as the Cable High Row (Kneeling)
   • Body position: standing, not kneeling
3. Play demonstration

   3. Cable Upper Row

   71% match

   • Upper Back
   • Cable
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the upper back rather than the traps.

   How to perform this exercise

   1. Attach a straight bar to a cable machine at chest height.
   2. Stand facing the machine with your feet shoulder-width apart.
   3. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
   4. Keep your back straight and your core engaged.
   5. Pull the bar towards your upper chest, squeezing your shoulder blades together.
   6. Pause for a moment at the top of the movement.
   7. Slowly release the bar back to the starting position.
   8. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: upper back, not traps
   • Equipment: a cable, the same as the Cable High Row (Kneeling)
   • Body position: standing, not kneeling
4. Play demonstration

   4. Cable Kneeling Rear Delt Row (With Rope)

   70% match

   • Delts
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Attach a rope handle to a low cable pulley and kneel down facing the machine.
   2. Grasp the rope with a neutral grip (palms facing each other) and extend your arms fully in front of you.
   3. Keeping your back straight and core engaged, pull the rope towards your body by retracting your shoulder blades.
   4. Squeeze your shoulder blades together at the end of the movement and hold for a brief pause.
   5. Slowly release the tension and return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, not traps
   • Equipment: a cable, the same as the Cable High Row (Kneeling)
   • Body position: kneeling, the same as the Cable High Row (Kneeling)
5. 

   5. Upright Row - With Bands

   68% match

   • Traps
   • Band
   • Intermediate
   • Compound

   A good swap when you have a band to work with, and it still works the traps.

   How to perform this exercise

   1. To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
   2. Use your side shoulders to lift the handles as you exhale. The handles should be close to the body as you move them up. Continue to lift the handles until they nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the handles, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
   3. Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: traps, the same as the Cable High Row (Kneeling)
   • Equipment: a band, not a cable
   • Body position: standing, not kneeling
6. Play demonstration

   6. Lever Gripless Shrug

   66% match

   • Traps
   • Lever
   • Beginner
   • Isolation

   A good swap when you have a lever machine to work with, and it still works the traps.

   How to perform this exercise

   1. Adjust the seat height and position yourself on the leverage machine.
   2. Grasp the handles with your palms facing inwards and your arms fully extended.
   3. Keeping your back straight, exhale and elevate your shoulders as high as possible.
   4. Hold the contraction for a brief moment, then inhale and slowly lower your shoulders back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: traps, the same as the Cable High Row (Kneeling)
   • Equipment: a machine, not a cable
   • Body position: standing, not kneeling
7. 

   7. Snatch Shrug

   63% match

   • Traps
   • Barbell
   • Intermediate
   • Isolation

   A good swap when you have a barbell to work with, and it still works the traps.

   How to perform this exercise

   1. Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. Your back should be straight and inclined slightly forward.
   2. Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a snatch, avoid overloading to the point that the execution slows down.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: traps, the same as the Cable High Row (Kneeling)
   • Equipment: free weights, not a cable
   • Body position: standing, not kneeling
8. Play demonstration

   8. Scapula Dips

   62% match

   • Traps
   • Bodyweight
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart and your arms extended in front of you.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Lower your body by bending your elbows and retracting your shoulder blades, as if you are trying to squeeze a pencil between them.
   4. Pause for a moment at the bottom, then push through your hands to extend your elbows and return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: traps, the same as the Cable High Row (Kneeling)
   • Equipment: bodyweight only, not a cable
   • Body position: standing, not kneeling
   • Balance: harder to stay steady on than the Cable High Row (Kneeling)
9. Play demonstration

   9. Cable Rear Delt Row (With Rope)

   62% match

   • Delts
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Attach a rope handle to a low pulley cable machine.
   2. Stand facing the machine with your feet shoulder-width apart.
   3. Grasp the rope handle with an overhand grip, palms facing each other.
   4. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   5. Keep your elbows slightly bent and pull the rope towards your chest, squeezing your shoulder blades together.
   6. Pause for a moment at the top of the movement, then slowly release the tension and return to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, not traps
   • Equipment: a cable, the same as the Cable High Row (Kneeling)
   • Body position: standing, not kneeling
10. Play demonstration

    10. Cable Standing Cross-over High Reverse Fly

    62% match

    • Delts
    • Cable
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Attach a D-handle to each side of a cable machine at shoulder height.
    2. Stand in the middle of the cable machine with your feet shoulder-width apart.
    3. Grasp the handles with an overhand grip and extend your arms out to the sides, palms facing forward.
    4. Keep a slight bend in your elbows and maintain a straight back throughout the exercise.
    5. Engage your shoulder muscles and squeeze your shoulder blades together as you pull the handles towards the front of your body.
    6. Pause for a moment at the peak of the movement, then slowly return to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Primary muscle: delts, not traps
    • Equipment: a cable, the same as the Cable High Row (Kneeling)
    • Body position: standing, not kneeling