Single Arm Half Kneeling High Row – Cable

  1. Position a cable machine at the top setting and attach a single handle.
  2. Assume a half-kneeling position with your right knee on the ground and left foot forward.
  3. Grasp the handle with your right hand while keeping the arm extended.
  4. Engage your core and keep your torso upright.
  5. Pull the handle down and backwards by engaging your lat, keeping the elbow close to your body.
  6. Pull until your hand reaches chest level, then pause briefly.
  7. Slowly extend your arm back to the start position, controlling the movement.
  8. Complete the desired number of repetitions and switch to the other side.

Primary Muscles

  • Lat

Secondary Muscles

  • Oblique
  • Rotator Cuff - Back
  • Shoulder - Back
  • Trap

Results

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Date Reps Resis. RPE

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