Upper back exercise · cable
Cable One Arm Straight Back High Row (Kneeling)
The cable one arm straight back high row (kneeling) is a cable exercise that targets the upper back, with the biceps and shoulders assisting.
- Target muscle
- Upper back
- Also works
- Biceps, shoulders
- Equipment
- Cable
- Body part
- Back
How to 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.
- 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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the upper back. The biceps and shoulders work as secondary muscles. See all upper back exercises or every cable exercise.
