Split Kneeling Single Arm High Row on Cable Stack

• CATEGORY

  Horizontal Pulling

  Unilateral Training

  Cable Work

• EQUIPMENT NEEDED

  Cable Stack with Single Handle Attachment

  Mat (optional for knee)

• LEVEL

  All Levels

Overview

The Split Kneeling Single Arm High Row is a unilateral pulling exercise that targets the upper back and shoulder stabilizers. The kneeling position enhances core engagement and pelvic control while minimizing compensation from the lower back or legs. This variation is ideal for improving postural strength and addressing left-to-right imbalances.

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Muscles Worked

PRIMARY:

• Middle and lower trapezius

• Rhomboids

• Latissimus dorsi

SECONDARY:

• Posterior deltoids

• Biceps brachii

• Obliques (as stabilizers)

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STEP-BY-STEP INSTRUCTIONS

1. Set the cable to a high anchor point and attach a single handle.

2. Kneel on the floor in a split kneeling stance with the opposite knee down from the working arm (e.g., right knee down for left arm working).

3. Grip the handle with a neutral grip (thumb up, palm facing in). Keep your torso tall and core engaged.

4. Begin the row by pulling your elbow down and back, staying in the plane of the cable.

5. Squeeze your shoulder blade toward your spine at the end of the pull.

6. Slowly return to the starting position with control, maintaining a tall spine.

7. Complete all reps on one side before switching.

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Benefits

• Unilateral focus helps correct asymmetries in strength and muscle activation

• Promotes core stability and anti-rotation control

• Enhances shoulder girdle and postural muscle endurance, especially in functional or sport-specific positions

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COACHING CUES

• Stay tall and stacked, no leaning or twisting

• Lead the pull with your elbow, not your hand

• Pause at the bottom to feel the shoulder blade glide in

• Use your core to resist rotation. Don’t let the torso twist

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Notes

The Split Kneeling Single Arm High Row is an effective horizontal pull variation that strengthens the upper back while challenging unilateral stability and core control. It’s particularly useful for improving postural balance and addressing rotational demands in athletic or functional movement.