10 Best Kneeling High Pulley Row Alternatives for Lat Strength

The Kneeling High Pulley Row is done kneeling with a cable machine. Ranked closest by our scoring: the Pull Up (Neutral Grip), the V-bar Pullup and the Rear Pull-up.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Kneeling High Pulley Row

Kneeling High Pulley Row
Primary muscle
Lats
Equipment
Cable
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Middle Back

How to perform Kneeling High Pulley Row
  1. Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This will be your starting position.
  2. Initiate the movement by flexing the elbows and fully retracting your shoulders, pulling the rope toward your upper chest with your elbows out.
  3. After pausing briefly, slowly return to the starting position.
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Ranked Kneeling High Pulley Row Alternatives

10 substitutes, ranked by how closely each one matches the Kneeling High Pulley Row 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
    Pull Up (Neutral Grip)Play demonstration

    1. Pull Up (Neutral Grip)

    68% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound

    Use this when you have nothing to train with, because it works the lats with bodyweight alone.

    How to perform this exercise
    1. Hang from a pull-up bar with a neutral grip (palms facing each other) and your arms fully extended.
    2. Engage your core and squeeze your shoulder blades together.
    3. Pull your body up towards the bar by bending your elbows and driving your elbows down towards your hips.
    4. Continue pulling until your chin is above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position with control.
    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: lats, the same as the Kneeling High Pulley Row
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not kneeling
    • Balance: harder to stay steady on than the Kneeling High Pulley Row
  2. V-bar Pullup

    2. V-bar Pullup

    67% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). The V-Bar handles will be facing down so that you can hang from the pull-up bar through the use of the handles.
    2. Once you securely place the V-bar, take a hold of the bar from each side and hang from it. Stick your chest out and lean yourself back slightly in order to better engage the lats. This will be your starting position.
    3. Using your lats, pull your torso up while leaning your head back slightly so that you do not hit yourself with the chin-up bar. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion.
    4. After a second hold on the contracted position, slowly lower your body back to the starting position as you breathe in.
    5. Repeat for the prescribed number of repetitions.

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

    Why this matches
    • Primary muscle: lats, the same as the Kneeling High Pulley Row
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not kneeling
    • Balance: harder to stay steady on than the Kneeling High Pulley Row
  3. Rear Pull-upPlay demonstration

    3. Rear Pull-up

    65% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
    2. Hang from the bar with your arms fully extended and your body straight.
    3. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
    4. Continue pulling until your chin is above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down 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: lats, the same as the Kneeling High Pulley Row
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not kneeling
    • Balance: harder to stay steady on than the Kneeling High Pulley Row
  4. Reverse Grip Pull-upPlay demonstration

    4. Reverse Grip Pull-up

    65% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with an underhand grip, hands shoulder-width apart.
    2. Hang from the bar with your arms fully extended and your body straight.
    3. Engage your back muscles and pull your body up towards the bar, leading with your chest.
    4. Continue pulling until your chin is above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down 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: lats, the same as the Kneeling High Pulley Row
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not kneeling
    • Balance: harder to stay steady on than the Kneeling High Pulley Row
  5. Bench Pull-upsPlay demonstration

    5. Bench Pull-ups

    64% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Position yourself under a bar or a sturdy horizontal surface that is at chest height.
    2. Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang with your arms fully extended and your body straight.
    4. Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows.
    5. Continue pulling until your chin is above the bar or surface.
    6. Lower yourself back down to the starting position with control.
    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: lats, the same as the Kneeling High Pulley Row
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not kneeling
    • Balance: harder to stay steady on than the Kneeling High Pulley Row
  6. Chin-upPlay demonstration

    6. Chin-up

    64% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
    2. Engage your core and pull your body up towards the bar, leading with your chest.
    3. Continue pulling until your chin is above the bar.
    4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: lats, the same as the Kneeling High Pulley Row
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not kneeling
    • Balance: harder to stay steady on than the Kneeling High Pulley Row
  7. Pull-upPlay demonstration

    7. Pull-up

    64% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing away from you and your arms fully extended.
    2. Engage your core and squeeze your shoulder blades together.
    3. Pull your body up towards the bar by bending your elbows and bringing your chest towards the bar.
    4. Pause at the top of the movement, then slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: lats, the same as the Kneeling High Pulley Row
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not kneeling
    • Balance: harder to stay steady on than the Kneeling High Pulley Row
  8. Pullups

    8. Pullups

    64% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
    2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
    3. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
    4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
    5. Repeat this motion for the prescribed amount of repetitions.

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

    Why this matches
    • Primary muscle: lats, the same as the Kneeling High Pulley Row
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not kneeling
    • Balance: harder to stay steady on than the Kneeling High Pulley Row
  9. Rocky Pull-up PulldownPlay demonstration

    9. Rocky Pull-up Pulldown

    64% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand in front of a pull-up bar with your feet shoulder-width apart.
    2. Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang from the bar with your arms fully extended and your body straight.
    4. Engage your back muscles and pull your body up towards the bar, leading with your chest.
    5. Pause for a moment at the top, then slowly lower your body back down 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: lats, the same as the Kneeling High Pulley Row
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not kneeling
    • Balance: harder to stay steady on than the Kneeling High Pulley Row
  10. Shoulder Grip Pull-upPlay demonstration

    10. Shoulder Grip Pull-up

    64% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with a shoulder-width grip, palms facing away from you.
    2. Hang freely with your arms fully extended.
    3. Engage your back muscles and pull your body up towards the bar until your chin is above the bar.
    4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: lats, the same as the Kneeling High Pulley Row
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not kneeling
    • Balance: harder to stay steady on than the Kneeling High Pulley Row

Why You Might Need a Kneeling High Pulley Row Alternative

A busy high pulley station, a floor you would rather not kneel on, or wanting to fix a side of your back that lags behind the other is usually what sends a lifter looking for another way to pull a cable down from overhead to the chest. The Kneeling High Pulley Row also needs a rope attachment set above head height and a couple of feet of open floor, which not every gym corner has. Every alternative here keeps a cable pull from overhead to your chest, so what changes is the grip, the base, and the elbow angle. Most swap the kneeling base for a seated position, one hands the work to a single arm at a time, and one has you grip with your palms facing you rather than the overhand grip the bar versions use.

Kneeling High Pulley Row FAQ

Do all these alternatives need a cable machine?

Yes. Every alternative here pulls against a cable or pulley station, whether you kneel, sit, or work one arm at a time, so none of them can be done with just a barbell or dumbbells. Every one of them hangs from a high pulley, so what you need is a lat pulldown station or a cable tower with the pulley set above head height; the attachment can be a wide bar, a V-bar, two handles or a single handle.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology