Cable Half Kneeling Single Arm Row
Cable Half Kneeling Single Arm Row Exercise Description
The cable half kneeling single arm row is a unilateral horizontal pulling exercise performed from a stable half‑kneeling base. It targets the latissimus dorsi, middle and lower trapezius, and rhomboids, with assistance from the posterior deltoid and elbow flexors; the rotator cuff and core musculature contribute to shoulder and trunk stability. The half‑kneeling position promotes a neutral spine and pelvis, helping you drive the elbow back without compensatory torso movement. Using a cable allows a smooth resistance curve and accommodates natural scapulohumeral rhythm, encouraging full scapular protraction on the reach and controlled retraction/depression on the row. This variation builds pulling strength while challenging anti‑rotation control and precise scapular mechanics.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Brachialis, Brachioradialis, Deltoid - Posterior
- Stabilizing Muscles: Infraspinatus, Internal Obliques, Multifidus, Subscapularis, Transversus Abdominis
- 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 Depressors, Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Lower Traps, Mid Traps, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Half Kneeling Single Arm Row Exercise
‘- Set the pulley roughly at lower‑rib to mid‑torso height relative to your kneeling position. Attach a single‑handle.
– Assume a half‑kneeling stance: front foot flat, front knee stacked over ankle; back knee under hip. Stand tall with a neutral spine.
– Square hips and shoulders to the cable. Lightly brace your midsection; keep ribs stacked over pelvis.
– Grip the handle with one hand, arm extended, palm neutral. Let the shoulder blade gently protract without rounding the torso.
– Initiate the pull by drawing the shoulder blade down and back (depression and retraction).
– Drive the elbow close to your side toward the lower ribs. Keep the wrist neutral and the forearm in line with the cable.
– Stop when the upper arm is in line with the torso. Avoid shrugging, leaning, or rotating through the trunk.
– Control the return: allow the arm to straighten and the shoulder blade to protract under control, maintaining a tall posture.
– Repeat smoothly, then switch sides, keeping the same body alignment and cable height.
Cable Half Kneeling Single Arm Row Tips
‘- Set the pulley at roughly lower‑rib to mid‑torso height relative to your kneeling position before starting.
– In half kneeling, keep your front foot flat with the front knee stacked directly over the ankle and the back knee under the hip.
– Stand tall with a neutral spine, keeping your ribs stacked over your pelvis.
– Square your hips and shoulders directly toward the cable before you begin rowing.
– Lightly brace your midsection to maintain stability as you row.
– Let the shoulder blade gently protract with the arm extended, without rounding your torso.
– Initiate the row by drawing the shoulder blade down and back before driving the elbow.
– Drive your elbow close to your side toward your lower ribs, keeping the wrist neutral and forearm in line with the cable.
– Stop the row when your upper arm is in line with your torso, avoiding shrugging, leaning, or rotating through the trunk.
– Control the return, allowing the arm to straighten and the shoulder blade to protract while maintaining a tall posture.
– When switching sides, keep the same body alignment and match the cable height.
Cable Half Kneeling Single Arm Row Beginner Introduction
The cable half kneeling single arm row is a one‑sided rowing movement done with a cable machine while resting on one knee. This setup creates a grounded lower‑body position, helping the torso stay tall as the working arm pulls the handle toward the body. The cable provides steady tension through the motion, matching the natural path of the arm and allowing the shoulder blade to glide smoothly forward and backward.
This exercise mainly works the lats, traps, and upper back, with help from the rear shoulder and biceps. The rotator cuff and core play a strong supporting role, helping the shoulder joint feel stable and the middle of the body resist unwanted twisting. Because only one arm moves at a time, the movement highlights side‑to‑side differences in strength and control. It emphasizes controlled pulling power, steady posture, and clean shoulder blade motion, making it a useful option for building stronger back muscles while reinforcing solid trunk stability.