Cable One Arm Straight Back High Row (Kneeling)

Setup

1. 01Attach a single handle to a high pulley and kneel facing the stack.
2. 02Kneel far enough back that the cable is taut with the arm extended up and forward.
3. 03Sit tall with the trunk braced and shoulders square to the machine.
4. 04Grip the handle with a neutral grip.

Execution

1. 01Pull the handle down and back toward the lower ribs.
2. 02Drive the elbow past the torso while keeping the back straight and upright.
3. 03Squeeze the shoulder blade down and back at the finish.
4. 04Return along the same diagonal line to a full overhead reach.

Checkpoints

• -Torso stays vertical; no leaning back to finish reps.
• -Hips stay square with no rotation toward the working side.
• -The pull travels on a diagonal from high pulley to lower ribs.
• -The shoulder reaches long at the top without the trunk collapsing.

Common mistakes

• -Rocking the torso backward to move the stack.
• -Twisting the hips and shoulders open during the pull.
• -Finishing with a bent wrist and biceps curl instead of elbow drive.
• -Kneeling too close so tension drops at the stretch.