Cable One Arm Straight Back High Row (kneeling)

Description

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

1. 1
   Setup

   Kneel on one knee (or both) facing the cable machine, positioning the pulley at a high setting. Grab the single-grip handle with an overhand or neutral grip with your working hand.

2. 2
   Setup

   Take a slight step back from the machine to create tension, keeping your core braced and your non-working hand on your hip or thigh for stability.

3. 3

   Initiate the pull by retracting your shoulder blade and driving your elbow down and back, pulling the handle towards your lower rib cage.

4. 4

   Squeeze your latissimus dorsi and upper back muscles at the peak contraction, ensuring your torso remains stable and square.

5. 5

   Slowly and controllably extend your arm back to the starting position, allowing your shoulder blade to protract fully without rounding your lower back.

Tips

• Actively brace your core throughout the movement to prevent rotational compensation and maintain spinal stability.
• Visualize pulling with your elbow rather than your hand to emphasize engagement of the back muscles over the biceps.
• Control the eccentric (return) phase by resisting the weight as it pulls your arm forward, maximizing muscle tension and growth.
• Slightly rotate your torso towards the working arm as you pull to allow for a greater range of motion and a deeper contraction in the back.

Common Mistakes

• ×Using excessive momentum or body sway reduces the targeted muscle engagement; instead, maintain a stable torso and perform the movement with controlled muscle action.
• ×Shrugging the shoulder instead of retracting the shoulder blade can lead to neck and upper trap dominance; focus on pulling the shoulder blade down and back.
• ×Not achieving full arm extension at the start limits the stretch on the lat; allow your shoulder blade to fully protract forward before initiating the pull.