Target Muscle

    Upper Back

    Equipment

    Cable

    Difficulty

    Intermediate

    Category

    Strength

    BackCable

    Cable Single Arm Kneeling High Row

    The cable one arm kneeling high row is an exercise that targets the upper back, performed using a cable machine. It also engages the bicep and shoulders, and is done in a kneeling position to help isolate the upper back muscles.

    Also Works

    BicepsShoulders

    How to Perform

    1. 1

      Attach a handle to a cable machine at waist height.

    2. 2

      Kneel down facing the cable machine and grab the handle with one hand.

    3. 3

      Keep your back straight and your core engaged.

    4. 4

      Pull the handle towards your chest, squeezing your shoulder blades together.

    5. 5

      Pause for a moment at the top of the movement.

    6. 6

      Slowly release the handle back to the starting position.

    7. 7

      Repeat for the desired number of repetitions.

    8. 8

      Switch sides and repeat the exercise with the other arm.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Upper Back Exercises

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