Cable One Arm Straight Back High Row Kneeling
Cable One Arm Straight Back High Row Kneeling Exercise Description
The Cable One Arm Straight Back High Row (kneeling) is a unilateral horizontal pull that targets the latissimus dorsi, mid and lower trapezius, rhomboids, and posterior deltoid. Biceps and forearm flexors assist the pull, while a kneeling stance increases trunk and pelvic stability. The “high row” arm path keeps the elbow slightly below shoulder height and travels straight back, emphasizing scapular retraction and depression while maintaining a neutral spine. Using a cable provides consistent resistance through the range of motion and allows you to fine‑tune the line of pull for comfortable shoulder mechanics. This variation helps reinforce shoulder “packing” (blade down and back) and controlled scapulohumeral rhythm without momentum.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Brachioradialis, Deltoid - Posterior, Flexor Digitorum Superficialis, Rhomboid Major, Teres Major, Trapezius - Lower Fibers
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Cable
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Mid Traps
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable One Arm Straight Back High Row Kneeling Exercise
‘- Set a single D‑handle at shoulder height or slightly above.
– Assume tall‑kneeling or half‑kneeling facing the cable; toes tucked, glutes lightly engaged, ribs stacked over pelvis, spine neutral.
– Grip the handle with a neutral wrist; lightly draw the shoulder blade down and back to “pack” the shoulder.
– Brace gently; avoid arching the low back or flaring the rib cage.
– Initiate by retracting and slightly depressing the scapula, then drive the elbow straight back in line with the cable at roughly shoulder level.
– Keep the forearm aligned with the cable; do not shrug or rotate the torso.
– Finish when the hand reaches the side of the rib cage and the shoulder blade is fully retracted without the elbow excessively passing the torso.
– Control the return: allow the arm to straighten as the shoulder blade protracts under control; maintain posture.
– Breathe steadily—exhale during the pull, inhale on the controlled return.
– Reset the shoulder position as needed and repeat on the other side.
Cable One Arm Straight Back High Row Kneeling Tips
‘- Set the single D‑handle at shoulder height or slightly above to match the high‑row path.
– Use tall‑kneeling or half‑kneeling with toes tucked, glutes lightly engaged, and ribs stacked over pelvis to keep the spine neutral.
– Grip the handle with a neutral wrist and lightly draw the shoulder blade down and back to “pack” the shoulder before you start pulling.
– Brace gently so you avoid arching the low back or flaring the rib cage during the movement.
– Initiate by retracting and slightly depressing the scapula, then drive the elbow straight back in line with the cable at roughly shoulder level, slightly below shoulder height.
– Keep the forearm aligned with the cable and avoid shrugging or rotating the torso as you pull.
– Finish the row when the hand reaches the side of the rib cage and the shoulder blade is fully retracted, without letting the elbow pass excessively behind the torso.
– Control the return, allowing the arm to straighten as the shoulder blade protracts under control while maintaining your posture.
– Breathe steadily—exhale during the pull and inhale on the controlled return.
– Fine‑tune the cable’s line of pull so the shoulder feels comfortable and you can perform the high row smoothly without momentum.
Cable One Arm Straight Back High Row Kneeling Beginner Introduction
The Cable One Arm Straight Back High Row (kneeling) is a single‑arm cable rowing exercise performed from a kneeling position to challenge back strength and body control at the same time. Working one side at a time places attention on the lats, traps, upper back, and rear shoulder, with help from the biceps and forearms during the pull. The kneeling stance encourages a steady midsection and hips, so the movement centers on the arm and shoulder blade rather than the lower body.
In this variation, the cable is set around shoulder level and the arm travels on a higher rowing path. The elbow glides just beneath shoulder height and moves straight backward, highlighting smooth movement of the shoulder blade toward the spine and slightly downward. The cable keeps tension on the muscles through the whole motion and allows small adjustments in setup for a shoulder‑friendly path. The emphasis stays on controlled, deliberate reps, with the torso quiet, the shoulder securely set, and momentum minimized.