Cable One Arm Straight Back High Row (kneeling) exercise animation (Männlich)

Cable One Arm Straight Back High Row (kneeling)

Zielmuskel
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Synergistenmuskeln
Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
Equipment
Cable
Körperregion
Back
Typ
Strength

The cable one arm straight back high row (kneeling) is a single-arm back exercise that targets the lats, teres major and minor, infraspinatus, and the middle and lower trapezius, with the rear delt and forearm flexors assisting. Kneeling with an upright torso removes momentum, so each rep builds back thickness and shoulder-blade control through a long, controlled range of motion.

Cable One Arm Straight Back High Row (kneeling): So führst du sie aus

  1. 1Set a cable pulley to roughly upper-chest or face height and attach a single handle.
  2. 2Kneel on one or both knees facing the stack, far enough back that the cable is taut at the start with your arm fully extended.
  3. 3Grip the handle with one hand, brace your core, and hold your torso tall and still with your back straight throughout the set.
  4. 4Begin by drawing your shoulder blade down and back, then pull the handle toward the front of your shoulder by driving your elbow back and slightly down.
  5. 5Squeeze your lat and mid-back at the end of the pull, keeping your wrist neutral and your torso facing forward without twisting.
  6. 6Lower the handle under control until your arm is fully extended again and your shoulder blade stretches forward.
  7. 7Complete all reps on one side, then switch the handle to the other hand and repeat.

Technik-Tipps

  • Lead each rep with your shoulder blade, not your hand, so the lat and mid-traps do the work instead of just the biceps.
  • Keep your torso square to the stack and resist the urge to rotate toward the working side.
  • Use a controlled tempo, pausing briefly at full contraction to feel the squeeze in your back.
  • Match your reps and load on both sides to avoid building a left-right strength imbalance.

Häufige Fehler

  • Twisting the torso to yank the handle back, which turns the lift into a rotational swing and takes tension off the lats.
  • Shrugging the shoulder up toward the ear instead of pulling the elbow down and back, which overloads the upper traps and loses mid-back engagement.
  • Cutting the range short on the return, which skips the lat stretch and reduces the muscle-building benefit of each rep.
  • Pulling with a bent, collapsed wrist, which strains the forearm and reduces how much force reaches the back.

Häufig gestellte Fragen

What muscles does the cable one arm straight back high row work?

It targets the latissimus dorsi, teres major and minor, infraspinatus, and the middle and lower trapezius. The rear deltoid, brachialis, and brachioradialis assist as synergists.

Why do this row kneeling instead of standing?

Kneeling lowers your base and limits leg drive and body English, so you can't cheat with momentum. That keeps the back muscles under tension and reinforces a tall, still torso.

How many sets and reps should I do?

For back thickness and control, 3 to 4 sets of 10 to 15 reps per arm with a controlled tempo works well. Pick a weight you can move without twisting your torso.

Is the single-arm cable row good for fixing strength imbalances?

Yes. Training one arm at a time lets each side work independently, so a stronger side can't compensate for a weaker one. Keep reps and load equal on both sides.

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