Cable One Arm Straight Back High Row (kneeling)
Also known as: one arm cable straight back high row kneeling
Skip the guesswork: Cable One Arm Straight Back High Row (kneeling) leans on unbroken cable tension for pulling strength and back density.
How to do 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.
Cable One Arm Straight Back High Row (kneeling) Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Step back until the stack never rests at the top.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Stretch the return phase before adding weight.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Move the pin one plate once the last rep feels easy.
Common Cable One Arm Straight Back High Row (kneeling) Mistakes
Setting the pulley at the wrong height for the line of pull
Match pulley height so the cable lines up with the working muscle.
Using body english to move weight the back cannot
Lock the torso angle and let only the arms travel.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Cable One Arm Straight Back High Row (kneeling)
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Cable One Arm Straight Back High Row (kneeling) — Frequently Asked Questions
How do you do the 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. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable One Arm Straight Back High Row (kneeling) work?
The Cable One Arm Straight Back High Row (kneeling) primarily targets the upper back. It is classified as a back exercise and is performed with a cable machine.
How many sets and reps of the Cable One Arm Straight Back High Row (kneeling) should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable One Arm Straight Back High Row (kneeling) good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Cable One Arm Straight Back High Row (kneeling)?
Try the Kettlebell Alternating Row, Dumbbell One Arm Bent-over Row or the Band One Arm Standing Low Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable One Arm Straight Back High Row (kneeling) the same as the one arm cable straight back high row kneeling?
Yes. The Cable One Arm Straight Back High Row (kneeling) is also commonly called the one arm cable straight back high row kneeling. Different gyms and training programs label it differently, but "one arm cable straight back high row kneeling" refer to this same movement.
