Kneeling One Arm Cable Row – High Row
EquipmentCable Machine
TypeCompound
DifficultyIntermediate
Primary:Upper Back
Secondary:Biceps
Tertiary:Rear Delts
Stabilizer:Core
📋 How to Perform
- Set a cable pulley to an upper position and attach a handle.
- Kneel on one knee facing the cable, opposite knee up.
- Grasp the handle with the arm on the same side as your down knee.
- Position your body so the cable pulls at a slight angle.
- Pull the handle toward your upper chest, driving your elbow back and up.
- Squeeze your shoulder blade back and down at the top.
- Slowly extend your arm back to start.
- Repeat for desired reps, then switch sides.
💡 Pro Tips
- The kneeling position increases core engagement.
- Pull toward your face level, not your waist.
- Keep your chest up, avoid rounding your back.
⚠️ Common Mistakes to Avoid
- Rotating the torso to finish the pull, which lets the trunk do the work the upper back should do.
- Shrugging the shoulder up as the elbow rises, which shifts work from the mid-back to the upper traps.
- Letting the cable pull the arm up fast on the return, which yanks the shoulder into an uncontrolled stretch.
