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Movement · Back

Cable One Arm Straight Back High Row (Kneeling)

Attach a handle to a cable machine at waist height. Kneel down facing the cable machine and grab the handle with one hand. Keep your back straight and your core engaged. Pull the handle towards your chest, squeezing your shoulder blades together. Pause for a moment at the top of the movement. Slowly release the handle back to the starting position. Repeat for the desired number of repetitions. Switch sides and repeat the exercise with the other arm.

TargetUpper Back
Equipmentcable
Body partBack

Technique

How to Perform

  1. 1

    Attach a handle to a cable machine at waist height.

  2. 2

    Kneel down facing the cable machine and grab the handle with one hand.

  3. 3

    Keep your back straight and your core engaged.

  4. 4

    Pull the handle towards your chest, squeezing your shoulder blades together.

  5. 5

    Pause for a moment at the top of the movement.

  6. 6

    Slowly release the handle back to the starting position.

  7. 7

    Repeat for the desired number of repetitions.

  8. 8

    Switch sides and repeat the exercise with the other arm.

Muscles worked

Target and supporting

Target

Upper Back

Secondary

BicepsShoulders

Training plans

Found in these plans

No current ScoreDive plan references this exercise.

Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.