Male

Cable One Arm Straight Back High Row kneeling

Muscles involved

The cable one arm straight back high row kneeling is an incredibly versatile addition to your workout routine. It works perfectly as an activation movement at the start of your session to prepare your back and shoulder joints, or as a finisher at the end of your workout to achieve a deep muscle pump without stressing your lower back. Using the cable on this machine provides constant tension throughout the entire movement. Working unilaterally allows you to fully focus on feeling every pull in your back, improving your mind-muscle connection from your very first set to your final repetition.

How to do it

1. Kneel in front of a pulley with arms extended and back straight. 2. Bend the elbow of the arm holding the cable. 3. Hold the contraction briefly. 4. Extend your arm controllably to the starting position.

Equipment required

Polea

Máquina

Muscles worked

Tips

- Keep your back straight and core stable during the row. - Pull the cable by contracting your lat, not using body momentum. - Control the return to the starting position, maintaining tension in your back.