PlanWorkouts

Exercise 0193 · REF WrYPP2g

Cable One Arm Straight Back High Row (kneeling) exercise animation

Cable One Arm Straight Back High Row (kneeling)

Category
Back
Equipment
Cable
Target
Upper Back

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.

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 grab the handle with one hand.
  3. Keep your back straight and your core engaged.
  4. Pull the handle towards your chest, squeezing your shoulder blades together.
  5. Pause for a moment 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.

Muscles Worked

The Cable One Arm Straight Back High Row (kneeling) primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Shoulders.

More Back Exercises

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

More Upper Back Exercises

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

Equipment Alternatives

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

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Dumbbell Bent Over Row 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) primarily targets the upper back, with the biceps and shoulders assisting.
What equipment do I need for the Cable One Arm Straight Back High Row (kneeling)?
The Cable One Arm Straight Back High Row (kneeling) is done with a cable.
What's a good alternative to the Cable One Arm Straight Back High Row (kneeling)?
If you don't have access to a cable, the Back Lever targets the same upper back using body weight instead.