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
Attach a handle to a cable machine at waist height.
2
Kneel down facing the cable machine and grab the handle with one hand.
3
Keep your back straight and your core engaged.
4
Pull the handle towards your chest, squeezing your shoulder blades together.
5
Pause for a moment at the top of the movement.
6
Slowly release the handle back to the starting position.
7
Repeat for the desired number of repetitions.
8
Switch sides and repeat the exercise with the other arm.
Pro Tips
•Kneel on one knee and pull from a high or mid-pulley position to target the upper back fibers at a unique angle not replicated by standard rows.
•Drive your elbow back and down toward your hip, squeezing the lat and rhomboid at the end of each rep.
•Keep your torso square to the machine. Do not rotate your trunk to cheat the weight up.
Common Mistakes
•Pulling with a rounded upper back, which prevents proper scapular retraction and limits upper back muscle activation.
•Kneeling too close to the machine, which shortens the range of motion and reduces the stretch on the working muscles.
•Using the bicep as the primary mover by not initiating the pull with the shoulder blade.