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

If you can't perform the Cable One Arm Straight Back High Row (kneeling), use movements that keep a high-line, scapular-retracting pull. Try a single-arm dumbbell high-row: brace your core, hinge slightly, pull the elbow up beside your ribs and squeeze the lower traps. TRX high rows and band face-pulls replicate the same upper-back activation.

Original Exercise: Cable One Arm Straight Back High Row (Kneeling)

Cable One Arm Straight Back High Row (Kneeling)
Primary Muscle
Upper-back
Equipment
Cable
Difficulty
Intermediate
Type
Compound
Secondary Muscles: Biceps, Shoulders
How to Perform Cable One Arm Straight Back High Row (Kneeling)
  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.

Ranked Cable One Arm Straight Back High Row (Kneeling) Alternatives

Best Match
Kneeling Single-Arm High Pulley Row

1. Kneeling Single-Arm High Pulley Row

80% Match
Lats Cable Intermediate Isolation
How to perform this exercise
  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.
Alternate Lateral Pulldown

2. Alternate Lateral Pulldown

74.3% Match
Lats Cable Intermediate Isolation
How to perform this exercise
  1. Sit on the cable machine with your back straight and feet flat on the ground.
  2. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
  3. Lean back slightly and pull the handles towards your chest, squeezing your shoulder blades together.
  4. Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
  5. Repeat for the desired number of repetitions.
Kneeling High Pulley Row

3. Kneeling High Pulley Row

71.7% Match
Lats Cable Intermediate Isolation
How to perform this exercise
  1. Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This will be your starting position.
  2. Initiate the movement by flexing the elbows and fully retracting your shoulders, pulling the rope toward your upper chest with your elbows out.
  3. After pausing briefly, slowly return to the starting position.
One Arm Lat Pulldown

4. One Arm Lat Pulldown

69.9% Match
Lats Cable Intermediate Isolation
How to perform this exercise
  1. Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.
  2. Pull the handle down, squeezing your elbow to your side as you flex the elbow.
  3. Pause at the bottom of the motion, and then slowly return the handle to the starting position.
  4. For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.
Cable One Arm Pulldown

5. Cable One Arm Pulldown

65.9% Match
Lats Cable Intermediate Isolation
How to perform this exercise
  1. Attach a single handle to a high pulley cable machine.
  2. Stand facing the machine with your feet shoulder-width apart.
  3. Grasp the handle with an overhand grip and extend your arm fully.
  4. Keep your back straight and your core engaged.
  5. Pull the handle down towards your side while keeping your elbow close to your body.
Band Kneeling One Arm Pulldown

6. Band Kneeling One Arm Pulldown

64.7% Match
Lats Band Intermediate Isolation
How to perform this exercise
  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.
Cable Cross-over Lateral Pulldown

7. Cable Cross-over Lateral Pulldown

63.9% Match
Lats Cable Intermediate Isolation
How to perform this exercise
  1. Attach a cable handle to each side of a cable machine at shoulder height.
  2. Stand in the middle of the machine with your feet shoulder-width apart.
  3. Grasp the handles with an overhand grip and step back to create tension in the cables.
  4. Lean forward slightly from the hips, keeping your back straight and your chest up.
  5. Pull the handles down and across your body, squeezing your shoulder blades together.
Cable Incline Pushdown

8. Cable Incline Pushdown

63.9% Match
Lats Cable Intermediate Isolation
How to perform this exercise
  1. Attach a straight bar to a high pulley cable machine.
  2. Stand facing away from the machine with your feet shoulder-width apart.
  3. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
  4. Lean forward slightly and keep your back straight.
  5. Pull the bar down towards your thighs by extending your elbows.
Cable Pulldown

9. Cable Pulldown

63.9% Match
Lats Cable Intermediate Isolation
How to perform this exercise
  1. Adjust the cable pulldown machine so that the seat is at a comfortable height and the knee pad is secured.
  2. Sit on the seat with your back straight and your feet flat on the ground.
  3. Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.
  4. Lean back slightly and engage your core.
  5. Pull the cable bar down towards your chest, squeezing your shoulder blades together.
Cable Pulldown (pro Lat Bar)

10. Cable Pulldown (pro Lat Bar)

63.9% Match
Lats Cable Intermediate Isolation
How to perform this exercise
  1. Adjust the seat height so that your thighs are parallel to the ground and your feet are flat on the floor.
  2. Grasp the lat bar with an overhand grip, slightly wider than shoulder-width apart.
  3. Sit down and lean back slightly, keeping your chest up and your back straight.
  4. Pull the bar down towards your chest, squeezing your shoulder blades together.
  5. Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.

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.

How to Choose the Right Substitute

Match the substitute to three factors: vector, unilateral bias, and joint tolerance. If you need the high-line pull, pick TRX or band high rows with the handle anchored above and cue the elbow to track high at about 45° from the torso. For heavier loading, use single-arm dumbbell high-rows with the opposite hand braced on a bench and pull with a controlled scapular squeeze. For rehab, favor face-pulls with external rotation and light load to activate posterior cuff and scapular stabilizers while maintaining a neutral spine. Always ensure you can cue scapular retraction and avoid torso rotation.

Frequently Asked Questions

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.

More Exercise Alternatives

Find Alternatives for Any Exercise

Use the exercise substitution finder to compare ranked alternatives for your available equipment and training preference.

Try the Exercise Substitution Finder →