Cable One Arm Straight Back High Row (kneeling)

Description

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

1. 01
   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. 02
   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. 03

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

4. 04

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

5. 05

   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.