Cable One Arm Straight Back High Row (Kneeling)

RhomboidsTrapeziusCableBeginner
Sit upright on a workout bench, kneel down and face a cable machine. Extend one arm and grasp the handle attachment with an overhand grip. Pull the handle towards your body until your elbow is behind you, keeping your back straight and squeezing your shoulder blades together. Pause momentarily, then slowly extend your arm back to the starting position. Repeat on the other side.

How to perform the Cable One Arm Straight Back High Row (Kneeling)

  1. Set up. Set up in a stable, balanced starting position appropriate for the Cable One Arm Straight Back High Row (Kneeling) using your cable.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your rhomboids.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your rhomboids rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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