Cable Kneeling One Arm Row
Cable Kneeling One Arm Row Exercise Description
The Cable Kneeling One Arm Row is a unilateral horizontal pulling exercise performed at a cable station from a kneeling stance. It targets the latissimus dorsi and the mid‑back musculature (middle trapezius and rhomboids), with help from the posterior deltoid and elbow flexors. The cable’s constant tension encourages smooth control through the full range, and the single‑arm setup allows focused scapular motion—retraction and depression—on the working side. Kneeling minimizes lower‑body momentum so you can keep a neutral spine and precise shoulder mechanics. Expect a strong emphasis on drawing the shoulder blade toward the spine while keeping the ribs stacked over the pelvis and the neck relaxed.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Middle Fibers
- Assisting Muscles: Brachialis, Brachioradialis, Deltoid - Posterior, Teres Major
- Stabilizing Muscles: Infraspinatus, Multifidus, Subscapularis, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Upper Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Cable
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Mid Traps, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Kneeling One Arm Row Exercise
‘- Attach a single D‑handle to a cable set around mid‑torso height relative to your kneeling position.
– Assume a half‑kneeling stance facing the machine: working‑side knee on the floor, opposite foot forward, torso tall.
– Set pelvis and ribs stacked; lightly brace the trunk and engage the glute of the down leg.
– Grip the handle with a neutral wrist; arm straight but not locked; allow a slight forward reach of the shoulder blade.
– Depress the shoulder (down away from the ear), then initiate the row by retracting the scapula and driving the elbow back close to the torso.
– Pull the handle toward the lower ribs; keep the forearm roughly in line with the cable; avoid shrugging or trunk rotation.
– Stop when the hand reaches the side of the ribcage while the shoulder stays “packed.”
– Return under control: let the arm straighten and the scapula protract without losing spinal neutrality.
– Keep head and neck neutral; gaze forward; breathe steadily—exhale on the pull, inhale on the return.
– Adjust your distance so the cable tracks freely without rubbing, maintaining smooth tension throughout.
– Avoid flared ribs, lumbar arching, twisting toward the handle, yanking with momentum, or bending the wrist.
Cable Kneeling One Arm Row Tips
‘- Keep your pelvis and ribs stacked with a light trunk brace and the down‑leg glute engaged.
– Maintain a tall half‑kneeling stance with head and neck neutral, gazing forward.
– Grip the handle with a neutral wrist and arm straight but not locked, allowing a slight forward reach of the shoulder blade.
– Before pulling, depress the shoulder away from the ear, then retract the scapula as you drive the elbow back close to the torso.
– Aim the handle toward your lower ribs, keeping the forearm roughly in line with the cable.
– Stop the row when your hand reaches the side of your ribcage while the shoulder stays packed.
– Control the return by letting the arm straighten and the scapula protract without losing a neutral spine.
– Breathe steadily, exhaling on the pull and inhaling on the return.
– Adjust your distance so the cable moves freely without rubbing and tension stays smooth.
– Avoid flared ribs, lumbar arching, twisting toward the handle, yanking with momentum, or bending the wrist.
Cable Kneeling One Arm Row Beginner Introduction
The Cable Kneeling One Arm Row is a single‑side pulling movement performed at a cable station from a half‑kneeling position. Working one arm at a time highlights the lats, mid‑back, rear shoulder, and arms, while the cable’s steady resistance promotes a smooth, controlled pull and return. The kneeling stance reduces help from the lower body, so the effort centers more on the upper back rather than on drive from the legs or hips.
During the exercise, the handle travels toward the side of the torso as the shoulder blade glides back and slightly down. The trunk remains upright and steady, with the ribs aligned over the hips and the neck relaxed instead of straining forward. This creates a strong sense of connection between the hand, arm, and upper back. Many people use this row to practice deliberate shoulder‑blade motion, refine posture under load, and build pulling strength on each side independently.