The Cable One Arm Straight Back High Row (Kneeling) exercise is a strength training exercise that targets the upper back muscles, particularly the latissimus dorsi and rhomboids. This exercise also engages the biceps and shoulders.
How to perform
Instructions:1. Begin by setting up a cable machine with a handle attachment at chest height.
2. Kneel down in front of the cable machine, keeping your back straight and core engaged.
3. Grasp the handle with one hand, palm facing down, and extend your arm straight out in front of you.
4. Keep your shoulders down and back, chest up, and maintain a neutral spine position.
5. Slowly pull the handle towards your body, leading with your elbow and bringing the handle up towards your armpit.
6. Squeeze your back muscles at the top of the movement, then slowly lower the handle back to the starting position.
7. Repeat for the desired number of repetitions, then switch sides and perform with the other arm.
Tips:
- Keep your core engaged throughout the exercise to maintain stability and prevent swaying.
- Focus on pulling with the back muscles rather than using momentum to move the weight.
- Control the movement, both on the way up and down, to maximize the effectiveness of the exercise.
- Adjust the weight on the cable machine to ensure that you are able to perform the exercise with proper form and technique.
Equipment required
Cable
Cable equipment consists of adjustable pulleys attached to weight stacks that allow for resistance training. This equipment is commonly used for strength training exercises that target various muscle groups in the body, such as chest, back, arms, and legs. Cable equipment provides a versatile and functional way to perform exercises that mimic real-life movements, improving muscle endurance, stability, and coordination.