How to do the Cable One Arm Straight Back High Row (kneeling)
Cable One Arm Straight Back High Row (kneeling) is an intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Biceps and Shoulders.
Cable One Arm Straight Back High Row (kneeling) demonstration · © GymiaFit
Cable One Arm Straight Back High Row (kneeling) at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Shoulders
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Cable One Arm Straight Back High Row (kneeling) step by step
- 1Attach a handle to a cable machine at waist height.
- 2Kneel down facing the cable machine and grab the handle with one hand.
- 3Keep your back straight and your core engaged.
- 4Pull the handle towards your chest, squeezing your shoulder blades together.
- 5Pause for a moment at the top of the movement.
- 6Slowly release the handle back to the starting position.
- 7Repeat for the desired number of repetitions.
- 8Switch sides and repeat the exercise with the other arm.
Cable One Arm Straight Back High Row (kneeling) — questions
What muscles does the Cable One Arm Straight Back High Row (kneeling) work?
The Cable One Arm Straight Back High Row (kneeling) primarily targets the Upper Back. It also recruits the Biceps, Shoulders as secondary movers.
What equipment do I need for the Cable One Arm Straight Back High Row (kneeling)?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable One Arm Straight Back High Row (kneeling) suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable One Arm Straight Back High Row (kneeling)?
Cable Decline Seated Wide-grip Row, Cable Floor Seated Wide-grip Row, Cable High Row (kneeling) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable One Arm Straight Back High Row (kneeling) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.