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All exercises

Cable one arm straight back high row (kneeling)

Intermediate

Cable one arm straight back high row (kneeling) is a compound cable exercise for the upper back, also working the biceps and rear delts.

Trained one side at a time.

What it works

Primary muscle

Upper back

Also works

BicepsRear delts

Equipment
Cable
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Attach a handle to a cable machine at waist height.
  2. 2Kneel down facing the cable machine and grab the handle with one hand.
  3. 3Keep your back straight and your core engaged.
  4. 4Pull the handle towards your chest, squeezing your shoulder blades together.
  5. 5Pause for a moment at the top of the movement.
  6. 6Slowly release the handle back to the starting position.
  7. 7Repeat for the desired number of repetitions.
  8. 8Switch sides and repeat the exercise with the other arm.

What to do instead

  • Suspended rowBodyweight
  • Bodyweight squatting rowBodyweight
  • Bodyweight standing rowBodyweight
  • Bodyweight squatting row (with towel)Bodyweight
  • Dumbbell reverse grip incline bench one arm rowDumbbell
  • Cable high row (kneeling)Cable

Easier variations

  • Bodyweight squatting row (with towel)Bodyweight
  • Bodyweight standing close-grip rowBodyweight
  • Bodyweight standing rowBodyweight
  • Bodyweight standing row (with towel)Bodyweight

Harder variations

  • Kettlebell alternating renegade rowKettlebell
Logged today · 2 min restCable one arm straight back high row (kneeling)

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