Cable One Arm Straight Back High Row (Kneeling) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable One Arm Straight Back High Row (Kneeling) is a compound pulling exercise that primarily targets the lats while engaging the upper back as a secondary stabilizer. Performed on a cable machine, this movement requires you to maintain a strong, straight-back posture in a kneeling position as you execute a unilateral row, allowing for focused and controlled muscle activation on each side independently. This exercise not only helps in building and balancing back strength but also enhances shoulder stability and overall upper body posture, making it an effective addition to any strength training routine.
How to Perform
Set Up: Adjust the cable machine so that the pulley is positioned at chest level.
Positioning: Kneel down facing the machine with your torso squarely aligned and perpendicular to the floor.
Grip: Reach out with one hand and grasp the handle using an overhand (pronated) grip.
Stabilize: Engage your core muscles firmly and maintain a straight back to secure your posture.
Arm Alignment: Extend your working arm fully until it is parallel to the floor, preparing for the movement.
Pull: Initiate the row by drawing the handle toward your side; lead with your elbow and keep it close to your torso throughout the motion.
Squeeze: At the peak of the pull, contract your shoulder blades together to maximize upper-back engagement.
Control: Pause briefly to emphasize the contraction, then slowly and deliberately return to the starting position.
Repetition: Perform the desired number of repetitions on one side, then switch arms to ensure balanced development.
Additional Tips: Focus on smooth, controlled movements and consistent breathing to reduce momentum and enhance muscle activation; adjust the weight if necessary to maintain proper form throughout the exercise.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Stabilize: Begin by firmly contracting your core to create a stable base throughout the movement.
Initiate the Pull: Concentrate on drawing the cable toward your torso by engaging your back muscles, rather than simply using your arm.
Maintain Alignment: Keep your spine in a neutral position; be sure to avoid any rounding or excessive arching of your back.
Controlled Movement: Execute the exercise with slow and deliberate motions, steering clear of any abrupt or swinging actions.
Breathing Technique: Exhale during the pull as you bring the cable toward your body, and inhale as you slowly extend your arm back to the starting position.
Appropriate Resistance: Choose a weight that challenges you while still allowing you to maintain proper form and control.
Progressive Overload: Gradually increase the resistance over time to continuously challenge your muscles and promote strength gains.
Scapular Engagement: Keep your shoulder blades tightly drawn together during the movement to ensure optimal activation of your back muscles.
Avoid Momentum: Focus on a smooth, controlled execution, avoiding the use of momentum or the recruitment of additional muscle groups.
Balanced Repetitions: Complete the designated number of reps on one side before switching arms to promote balanced strength and muscle development.
How Not to Perform
Don't Neglect Core Stability: Avoid performing the movement without actively engaging your core, as a weak midsection can lead to poor form and potential injury.
Avoid Rounding or Overextending Your Back: Do not let your spine curve or hyperextend; maintain a neutral, straight back throughout the exercise.
Steer Clear of Using Momentum: Refrain from jerking or swinging your body to pull the cable. Uncontrolled, rapid movements not only reduce muscle engagement but also increase injury risk.
Don't Overload the Weight: Using too heavy a resistance can force you to compensate with improper mechanics, shifting focus away from the targeted back muscles.
Avoid Isolating the Arm: Don’t rely solely on your arm muscles; if you focus only on the arms, you’ll fail to effectively engage the lats and upper back.
Do Not Flare Your Elbow Out: Keep your elbow close to your body. Letting it drift away can diminish the focus on the lats and lead to shoulder strain.
Don't Compromise on Shoulder Positioning: Avoid letting your shoulders shrug or droop. Instead, keep them pulled down and back to maintain optimal muscle activation.
Avoid Twisting or Leaning Excessively: Ensure that your torso remains square and stable; twisting or leaning can divert effort from your target muscles and increase the risk of strain.
Don't Rush Your Movements: Quick, hasty reps can lead to poor form and reduced muscle engagement. Instead, perform each repetition slowly and with control.
Avoid Improper Breathing: Don’t hold your breath during the movement. Failing to breathe correctly can lead to tension and energy wastage; exhale during the pull and inhale during the release.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
