10 Best Cable One-arm Straight Back High Row Alternatives (kneeling)

The Cable One Arm Straight Back High Row (Kneeling) is done kneeling with a cable machine. Ranked closest by our scoring: the Kneeling Single-arm High Pulley Row, the Alternate Lateral Pulldown and the Kneeling High Pulley Row.

Cable One Arm Straight Back High Row (Kneeling)Watch the Cable One Arm Straight Back High Row (Kneeling)

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Cable One Arm Straight Back High Row (Kneeling)

The steps for the Cable One Arm Straight Back High Row (Kneeling) itself, so you can judge how close each substitute below really is.

Upper Back, with biceps, shoulders · Cable · Intermediate · Compound

  1. Attach a handle to a cable machine at waist height.
  2. Kneel down facing the cable machine and grab the handle with one hand.
  3. Keep your back straight and your core engaged.
  4. Pull the handle towards your chest, squeezing your shoulder blades together.
  5. Pause for a moment at the top of the movement.
  6. Slowly release the handle back to the starting position.
  7. Repeat for the desired number of repetitions.
  8. Switch sides and repeat the exercise with the other arm.

The 10 Best Cable One Arm Straight Back High Row (Kneeling) Alternatives

10 substitutes, ranked by how closely each one matches the Cable One Arm Straight Back High Row (Kneeling) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Kneeling Single-arm High Pulley Row

    1. Kneeling Single-arm High Pulley Row

    80% match

    Lats · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the lats rather than the upper back.

    • Cable
    How to perform it
    1. Attach a single handle to a high pulley and make your weight selection.
    2. Kneel in front of the cable tower, taking the cable with one hand with your arm extended. This will be your starting position.
    3. Starting with your palm facing forward, pull the weight down to your torso by flexing the elbow and retract the shoulder blade. As you do so, rotate the wrist so that at the completion of the movement, your palm is now facing you.
    4. After a brief pause, return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, not upper back
    • Equipment: a cable, the same as the Cable One Arm Straight Back High Row (Kneeling)
    • Body position: kneeling, the same as the Cable One Arm Straight Back High Row (Kneeling)
  6. Band Kneeling One Arm PulldownPlay demonstration

    6. Band Kneeling One Arm Pulldown

    65% match

    Lats · Intermediate · Compound

    A looser match: it works the lats rather than the upper back.

    • Band
    How to perform it
    1. Attach the band to a sturdy anchor point above your head.
    2. Kneel down and hold the band with one hand, palm facing down.
    3. Extend your arm fully overhead, keeping your elbow slightly bent.
    4. Engage your lat muscles and pull the band down towards your side, bringing your elbow towards your ribcage.
    5. Pause for a moment at the bottom, then slowly release the tension and return to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, not upper back
    • Equipment: a band, not a cable
    • Body position: kneeling, the same as the Cable One Arm Straight Back High Row (Kneeling)

Why You Might Need a Cable One Arm Straight Back High Row (Kneeling) Alternative

You may substitute this kneeling cable row for pain, limited equipment, or to change stimulus. The original targets posterior deltoid, rhomboids, and lower/middle traps via a high-line unilateral pull and scapular retraction. If cables or a proper pulley angle are unavailable, or if knee or wrist pain prevents kneeling, select alternatives that reproduce the high elbow trajectory and scapular pinch. Prioritize options that let you cue scapular retraction before elbow flexion, for example, initiate each rep by pinching the shoulder blade together to keep rhomboids and traps engaged and avoid lat-dominant compensation.

Cable One Arm Straight Back High Row (Kneeling) FAQ

What muscles does Cable One Arm Straight Back High Row (kneeling) work?

It primarily trains the upper back: posterior deltoid, rhomboids, middle and lower trapezius, plus stabilizing rotator cuff fibers. Biomechanically it's a high-line unilateral row that emphasizes scapular retraction; cue a deliberate shoulder-blade pinch at peak contraction to maximize target muscle activation.

What is the best bodyweight alternative to Cable One Arm Straight Back High Row (kneeling)?

The inverted (Australian) row with feet elevated is the best bodyweight substitute, set your torso at 30–45°, pull your chest to the bar, and lead with the elbows to keep the pull high. For unilateral work, perform single-arm or staggered-arm variations and focus on squeezing the scapula on every rep.

Can I build muscle without doing Cable One Arm Straight Back High Row (kneeling)?

Yes. You can achieve similar hypertrophy with progressive overload across alternatives like single-arm dumbbell high-rows, TRX high rows, and bent-over rows while maintaining scapular control. Consistently increase load, volume, or time under tension and cue full scapular retraction to ensure the upper-back muscles receive sufficient mechanical stimulus.

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