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Lats · Intermediate

Cable One Arm Straight Back High Row (kneeling)

Horizontal pulling drill that develops back strength and scapular control using a cable station, with emphasis on the latissimus muscles, upper back and biceps.

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Exercise overview

Training details

LatsUpper BackBiceps

Equipment

Cable

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set a single handle at mid-to-high cable height and kneel tall facing the machine in a stable stance.
  2. 02Take the handle with one hand, extend the arm toward the pulley, and brace the ribs and pelvis against rotation.
  3. 03Pull the elbow back and slightly outward on a high-row line while the torso remains upright.
  4. 04Pause at the scapular squeeze without shrugging, twisting, or leaning backward.
  5. 05Reach forward under control, complete the side, and switch hands.

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