Single-Arm Kneeling Cable High Row
Back · Cable · Expert
Also known as: kneeling single-arm cable high row, one-arm cable high row.
How to do it
- Attach a single handle to a high cable pulley.
- Kneel facing the machine and reach overhead to grasp the handle with one hand.
- Keep your torso tall and your core braced.
- Pull the handle toward the side of your upper chest by driving your elbow down and back.
- Pause while squeezing your upper back, then return the handle overhead under control.
- Complete the desired repetitions, then switch sides.
Muscles worked
Primary: Upper Back
Secondary: Biceps, Shoulders
Is your Single-Arm Kneeling Cable High Row good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 22 kg |
| Novice | 29.5 kg |
| Intermediate | 37 kg |
| Advanced | 47 kg |
| Expert | 57 kg |
| Veteran | 69 kg |
| Elite | 81 kg |
| Master | 94.5 kg |
| Apex | 108 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Single-Arm Kneeling Cable High Row.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Rest 2-4 minutes so each working set stays strong.
Common mistakes
- Letting the weight stack pull you out of position. Keep tension on the cable and return each Single-Arm Kneeling Cable High Row rep under control.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your upper back.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Single-Arm Kneeling Cable High Row FAQ
What muscles does the Single-Arm Kneeling Cable High Row work?
The primary target is upper back. It also involves biceps, shoulders while you keep the movement controlled.
How many sets and reps should I do for the Single-Arm Kneeling Cable High Row?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Single-Arm Kneeling Cable High Row strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
Is the Single-Arm Kneeling Cable High Row known by another name?
Yes. Common search variants include kneeling single-arm cable high row, one-arm cable high row. They refer to the same basic movement, although equipment setup can vary.
