Kneeling Single Arm Cable High Row
In SetGrip: Cable High Row (Kneeling, Single Arm)
- Primary muscleUpper Back
- EquipmentCable
- DifficultyIntermediate
- TypeCompound · Pull
Working one arm from a kneeling position pits the cable against your obliques as much as your upper back, because the stack tries to rotate you toward the machine on every rep. The single handle also lets your shoulder blade travel farther than a fixed bar allows, so reach forward at the bottom and finish with a full squeeze.
How to do the Kneeling Single Arm Cable High Row
- Attach a handle to a cable machine at waist height.
- Kneel down facing the cable machine and grab the handle with one hand.
- Keep your back straight and your core engaged.
- Pull the handle towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement.
- Slowly release the handle back to the starting position.
- Repeat for the desired number of repetitions.
- Switch sides and repeat the exercise with the other arm.
Tip: Pause for a full count with the handle at your torso before letting it go back.
Muscles worked
Primary
Upper Back · Back
The rhomboids and mid traps squeeze the shoulder blades together at the end of each rep, which is where you should feel the strongest contraction.
Common mistakes
- Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
- Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
- Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
- Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 per side | 2–3 min |
| Muscle growth | 3–4 × 6–12 per side | 90–120 s |
| Endurance | 2–3 × 12–20 per side | 60 s |
Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.
Variations and alternatives
Similar exercises
Frequently asked questions
What muscles does the Kneeling Single Arm Cable High Row work?
The Kneeling Single Arm Cable High Row primarily works the upper back. It also involves the biceps and delts, which assist the movement and stabilise the joints.
Is the Kneeling Single Arm Cable High Row good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Kneeling Single Arm Cable High Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Kneeling Single Arm Cable High Row?
If you cannot do the Kneeling Single Arm Cable High Row, try the TRX Suspension Row, the Incline Bench Reverse Grip Single Arm Dumbbell Row or the Kneeling Cable High Row. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Kneeling Single Arm Cable High Row, a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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