Description

The cable one arm straight back high row (kneeling) is a unilateral exercise that targets the back muscles, particularly the lats and rhomboids. It also engages the core for stabilization.

Starting Position

Start by kneeling in front of a cable machine with the cable set at a high position. Grasp the handle with one hand, keeping the arm straight. Your body should be tall with the core engaged.

Technical Execution

Pull the cable handle towards your body, keeping the elbow close to your side and driving the movement with the back muscles. Focus on squeezing the shoulder blades together at the top of the movement.

Range of Motion

Ensure a full range of motion by fully extending the arm at the bottom and bringing the handle towards the torso at the top.

Variations

To increase difficulty, you can perform this exercise standing instead of kneeling or use a resistance band instead of a cable machine.

Common Mistakes

Common mistakes include using momentum to lift the weight instead of focusing on proper form, rounding the back, and not engaging the core.

Practical Advice

Focus on keeping the core engaged throughout the movement, use a weight that challenges you but allows for proper form, and maintain a slow and controlled movement.

Additional Notes

This exercise is great for improving upper body strength and muscle imbalances between the left and right sides of the body.

Difficulty Level

Intermediate

Equipment Needed

Cable

Primary Muscles

lats

Secondary Muscles

rhomboids