What muscles does the Cable One-Arm Straight Back High Row work?

This exercise primarily targets the muscles of the upper and mid-back, focusing on the lats and rhomboids. It also engages the biceps and rear deltoids as secondary muscles, offering a balanced pulling movement that strengthens your posture.

What equipment do I need for the Cable One-Arm Straight Back High Row?

You’ll need a cable machine with a high pulley and a single-handle attachment. If a cable machine isn’t available, you can substitute with a resistance band anchored overhead, though the resistance profile will differ.

Is the Cable One-Arm Straight Back High Row suitable for beginners?

Yes, beginners can perform this exercise safely by starting with light weight to focus on form and control. Kneeling helps stabilize the body, which reduces momentum and encourages proper muscle engagement.

What are common mistakes to avoid with the Cable One-Arm Straight Back High Row?

Avoid rounding your back or using excessive body movement, as this can reduce effectiveness and increase injury risk. Keep your core tight, elbow close to your body, and perform the pull in a slow, controlled motion.

How many sets and reps should I do for the Cable One-Arm Straight Back High Row?

For general strength and muscle growth, aim for 3–4 sets of 8–12 reps per side. Use a weight that challenges you while allowing correct form throughout all repetitions.

What safety tips should I follow when performing the Cable One-Arm Straight Back High Row?

Ensure the cable pulley is securely set to a high position and the handle attachment is properly locked. Maintain a straight back and avoid jerking the weight, as sudden movements can strain your shoulders or lower back.

Are there variations of the Cable One-Arm Straight Back High Row I can try?

Yes, you can perform the movement standing instead of kneeling for added balance challenge, or use a rope attachment to allow a more neutral grip. You can also switch to two-arm high rows to work both sides simultaneously.

Cable One-Arm Straight Back High Row (Kneeling)

Target Muscles

Primary:

Back

Secondary:

Biceps

Shoulders

Equipment Required

Strength Machine

Exercise Type

Weight & Reps

How To Do

Kneel in front of a cable machine with a single handle attached to the high pulley, holding the handle with one hand and your arm extended. Keeping your core engaged and back straight, pull the handle straight back toward your torso, keeping your elbow close to your body and squeezing your shoulder blade at the end. Slowly return to the starting position with control.

Step-by-Step Instructions

Begin by kneeling on the floor in front of a cable machine. Attach a single handle to the high pulley of the machine.
Grasp the handle with one hand, keeping your arm fully extended and your torso slightly leaning forward. This is your starting position.
Engage your core and keep your back straight as you pull the handle straight back towards your torso, keeping your elbow close to your body.
Squeeze your shoulder blade at the peak of the movement to fully engage your back muscles.
Slowly extend your arm back to the starting position, maintaining control throughout the movement.
Repeat for the desired number of repetitions, then switch to the other arm.

Explore more back exercises or strength machine exercises in our exercise library.

Alternative Exercises

Cable One Arm Bent-over Row

Back

Upper Back

Strength Machine

Cable One-Arm Twisting Seated Row

Back

Strength Machine

Dumbbell Bent-Over Row

Back

Dumbbell

Kettlebell One-Arm Row

Back

Kettlebell

Frequently Asked Questions

What muscles does the Cable One-Arm Straight Back High Row work?: This exercise primarily targets the muscles of the upper and mid-back, focusing on the lats and rhomboids. It also engages the biceps and rear deltoids as secondary muscles, offering a balanced pulling movement that strengthens your posture.
What equipment do I need for the Cable One-Arm Straight Back High Row?: You’ll need a cable machine with a high pulley and a single-handle attachment. If a cable machine isn’t available, you can substitute with a resistance band anchored overhead, though the resistance profile will differ.
Is the Cable One-Arm Straight Back High Row suitable for beginners?: Yes, beginners can perform this exercise safely by starting with light weight to focus on form and control. Kneeling helps stabilize the body, which reduces momentum and encourages proper muscle engagement.
What are common mistakes to avoid with the Cable One-Arm Straight Back High Row?: Avoid rounding your back or using excessive body movement, as this can reduce effectiveness and increase injury risk. Keep your core tight, elbow close to your body, and perform the pull in a slow, controlled motion.
How many sets and reps should I do for the Cable One-Arm Straight Back High Row?: For general strength and muscle growth, aim for 3–4 sets of 8–12 reps per side. Use a weight that challenges you while allowing correct form throughout all repetitions.
What safety tips should I follow when performing the Cable One-Arm Straight Back High Row?: Ensure the cable pulley is securely set to a high position and the handle attachment is properly locked. Maintain a straight back and avoid jerking the weight, as sudden movements can strain your shoulders or lower back.
Are there variations of the Cable One-Arm Straight Back High Row I can try?: Yes, you can perform the movement standing instead of kneeling for added balance challenge, or use a rope attachment to allow a more neutral grip. You can also switch to two-arm high rows to work both sides simultaneously.