Cable Kneeling Single Arm Horizontal Row
Cable Kneeling Single Arm Horizontal Row Exercise Description
The Cable Kneeling Single Arm Horizontal Row is a unilateral rowing pattern performed in a tall-kneeling stance to emphasize controlled scapular retraction and depression while minimizing lower-body momentum. The primary movers are the latissimus dorsi, middle trapezius, and rhomboids, with assistance from the posterior deltoid and elbow flexors. Performing it single‑arm challenges you to keep the torso square to the cable, reinforcing postural control and even pulling mechanics side to side. The kneeling setup places the pelvis in a neutral position and encourages a stacked ribcage over hips, supporting a neutral spine throughout the pull. Set the pulley at roughly sternum height so the line of pull is horizontal, and guide the elbow back close to the body without shrugging. Control the return by allowing the shoulder blade to protract under control while maintaining head‑neck alignment.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Deltoid - Posterior
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Longissimus, Serratus Anterior, 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 Single Arm Horizontal Row Exercise
‘- Set a cable with a single D‑handle at roughly sternum height when you’re kneeling.
– Kneel on a pad in tall kneeling (both knees down), toes tucked or flat, glutes lightly engaged, ribs stacked over pelvis.
– Face the machine, grasp the handle with a neutral grip (thumb up), arm extended, wrist straight.
– Step or shuffle back until the cable is taut with the shoulder slightly protracted; square hips and shoulders to the stack.
– Brace gently; keep a neutral spine and long neck.
– Initiate by drawing the working-side scapula toward the spine and slightly down (retraction/depression).
– Pull the elbow back along the torso without flaring; keep the forearm in line with the cable and avoid shrugging.
– Stop when the hand reaches the lower ribs/side of the torso, maintaining torso stillness.
– Control the eccentric: allow the elbow to straighten and the shoulder blade to protract as you reach forward without rotating.
– Keep the wrist neutral and the ribcage stacked throughout; breathe steadily.
– Complete the set on one side, then switch arms while keeping the same setup and alignment.
Cable Kneeling Single Arm Horizontal Row Tips
‘- Set the pulley at about sternum height in your kneeling position so the cable pulls horizontally.
– In tall kneeling, keep glutes lightly engaged with ribs stacked directly over a neutral pelvis.
– Square your hips and shoulders to the cable stack before you start pulling.
– Keep a neutral grip and straight wrist as you hold the handle with your arm extended.
– Maintain a neutral spine and long neck, keeping your head aligned with your torso.
– Initiate the row by drawing the shoulder blade toward the spine and slightly down before bending the elbow.
– Pull the elbow back close to your torso, keeping the forearm in line with the cable and avoiding shrugging.
– Keep your torso still and facing square to the cable as the hand moves toward the lower ribs/side of the torso.
– On the return, let the elbow straighten and the shoulder blade protract under control as you reach forward.
– Keep the ribcage stacked and breathe steadily throughout, then switch arms without changing your alignment.
Cable Kneeling Single Arm Horizontal Row Beginner Introduction
The Cable Kneeling Single Arm Horizontal Row is a cable-based pulling exercise done in a tall kneeling position, using one arm at a time. With the cable set around mid‑chest height, the handle travels roughly straight back toward the side of the torso, creating a horizontal rowing path. Working unilaterally places extra demand on staying square to the cable, so the movement highlights even strength and control from side to side rather than relying on momentum from the legs.
This pattern targets the lats and upper back, with support from the shoulders and biceps. The kneeling stance naturally brings the hips and ribcage into a more stacked posture, which supports a neutral spine and steady head‑neck position as the arm moves. A key theme is smooth, deliberate action of the shoulder blade: it glides back and slightly down as the elbow travels behind the body, then moves forward again under control on the way back to the starting position.