Back Exercise · Cable

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Cable One Arm Straight Back High Row (kneeling)

Doing a straight-back high row kneeling and one arm at a time isolates the upper back tightly, removing both leg drive and any assistance from the opposite arm. The kneeling position keeps the torso from twisting to help finish the pull, which is one of the more common ways lifters cheat one-arm rows. It's a precise exercise for targeting mid-back thickness without relying on momentum.

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Category

Back

Equipment

Cable

Target

Upper Back

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Cable One Arm Straight Back High Row (kneeling)

1. Attach a handle to a cable machine at waist height.
2. Kneel down facing the cable machine and grip the handle with one hand.
3. Keep your back straight and your core braced.
4. Pull the handle toward your chest, squeezing your shoulder blades together.
5. Pause briefly at the top of the movement.
6. Slowly release the handle back to the starting position.
7. Repeat for the desired number of repetitions.
8. Switch sides and repeat the exercise with the other arm.

Technique & Form Tips

Maintain a stable torso while bending elbows to draw upper arms back. Follow the demonstrated path for your chosen variant, whether seated or chest-supported, to focus movement on shoulder extension and scapular retraction as the load moves toward your torso.

Common Mistakes to Avoid

• Using torso momentum: Avoid rocking your body to initiate the movement; use steady control to ensure the intended back muscles remain engaged.
• Cutting the movement short: Let the upper arms and shoulder blades move through the demonstrated, comfortable range without forcing a squeeze.
• Incorrect elbow path: Match the specific elbow trajectory shown in your variation rather than forcing a uniform width.

How to Breathe During This Exercise

Coordinate your exhale with the rowing action and inhale as you return to the starting position.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Cable One Arm Straight Back High Row (kneeling) mainly targets your Upper Back, with your Biceps helping support the movement, along with your Shoulders.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have cable? These target the same upper back with different equipment.

Bodyweight Squatting Row Body Weight · Upper Back Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell · Upper Back Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Cable One Arm Straight Back High Row (kneeling) work?

The Cable One Arm Straight Back High Row (kneeling) mainly works your upper back. It also helps strengthen your biceps and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Cable One Arm Straight Back High Row (kneeling)?

You do the Cable One Arm Straight Back High Row (kneeling) with a cable. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Cable One Arm Straight Back High Row (kneeling)?

One mistake to watch for is using torso momentum: Avoid rocking your body to initiate the movement; use steady control to ensure the intended back muscles remain engaged.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Cable One Arm Straight Back High Row (kneeling)?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Cable One Arm Straight Back High Row (kneeling)?

The Bodyweight Squatting Row trains your upper back with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.