Cable One Arm Straight Back High Row (kneeling)

Cable One Arm Straight Back High Row (kneeling)

The Cable One Arm Straight Back High Row (kneeling) is an effective exercise that targets the muscles in your upper back and shoulders. This exercise is performed using a cable machine that provides constant resistance throughout the movement, helping to build strength and improve posture. To begin, position yourself in a kneeling position facing the cable machine, with your back straight and core engaged. Grab the handle of the cable attachment with one hand, ensuring a comfortable grip. Extend your arm fully, keeping it straight and perpendicular to your body. This is your starting position. As you exhale, pull the handle toward the side of your torso, driving your elbow straight back and squeezing your shoulder blades together. Hold the contraction for a moment, feeling the tension in your upper back, then slowly return to the starting position while inhaling. Repeat for the desired number of repetitions before switching sides. The Cable One Arm Straight Back High Row (kneeling) is a versatile exercise that can be modified to suit your fitness level by adjusting the weight on the cable machine. By incorporating this exercise into your routine, you'll not only develop a strong and defined back but also enhance your overall upper body strength and stability. Remember to maintain proper form throughout the movement, keeping your core tight and avoiding any excessive swinging or jerking motions. Also, don't forget to breathe rhythmically and focus on the mind-muscle connection to get the most out of this exercise. So, give it a try and feel the difference in your back strength and posture!


  • Start by setting the cable pulley to chest height.
  • Kneel down facing the pulley, with your torso perpendicular to the floor.
  • Grasp the handle with one hand, using an overhand grip.
  • Stabilize your body by engaging your core and keeping your back straight.
  • Position your arm so that it is fully extended and parallel to the floor.
  • Pull the cable handle towards your side, leading with your elbow, while keeping it close to your torso.
  • Squeeze your shoulder blades together at the end of the movement.
  • Pause for a moment, then slowly return to the starting position with control.
  • Repeat for the desired number of repetitions.
  • Perform the same number of repetitions on each side for balance and symmetry.

Tips & Tricks

  • Engage your core muscles to maintain stability throughout the exercise.
  • Focus on pulling the cable towards your body using your back muscles rather than just your arms.
  • Keep your spine in a neutral position and avoid rounding or arching your back.
  • Maintain a controlled and smooth movement, avoiding any jerking or swinging motions.
  • Exhale as you pull the cable towards your body and inhale as you release and extend your arm.
  • Use a weight that challenges you but still allows you to maintain proper form and technique.
  • Gradually increase the resistance or weight over time to continue challenging your muscles.
  • Keep your shoulder blades squeezed together throughout the movement for optimal back activation.
  • Avoid using excessive momentum or relying on other muscle groups to perform the exercise.
  • Complete the desired number of repetitions and sets on one side before switching to the other arm.


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