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 pull performed from a stable split-kneeling base. It primarily targets the latissimus dorsi, middle trapezius, and rhomboids, with assistance from the posterior deltoid and biceps; the core and hips resist rotation to keep the torso steady. The half-kneeling stance lowers momentum, promotes a neutral spine and pelvis, and makes it easier to keep the ribs stacked over the hips. Using a cable provides consistent resistance and a clear line of pull, helping you coordinate scapular retraction and depression with shoulder extension. The goal is to drive the elbow toward the hip while the shoulder blade moves down and back, then return under control as the scapula smoothly wraps forward on the rib cage. This variation emphasizes back strength and scapular control while discouraging excessive trunk motion.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Deltoid - Posterior
- Stabilizing Muscles: External Obliques, Gluteus Medius, Internal Obliques, Multifidus, 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 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 Half Kneeling Single Arm Row Exercise
‘- Set the cable to approximately mid-torso height relative to your kneeling position; attach a single D-handle.
– Face the machine and kneel with the leg opposite the working arm forward; rear knee under hip, front shin vertical.
– Tuck toes or lay the rear foot flat; lightly engage the glute of the down knee to stabilize the pelvis.
– Stack ribs over pelvis, keep a tall torso and neutral spine; square hips and shoulders to the cable.
– Grip the handle with a neutral wrist; arm extended with a slight forward reach of the shoulder blade.
– Initiate by drawing the working-side shoulder blade down and back (depress and retract) without shrugging.
– Pull the elbow close to the torso toward the hip/low ribs; keep ribs down and head aligned.
– Stop when the hand reaches your side without twisting the trunk or flaring the elbow.
– Return slowly, allowing the shoulder blade to glide forward (controlled protraction) while maintaining torso stability.
– Adjust your distance so there is light tension at full reach; keep breathing steady throughout.
Cable Half Kneeling Single Arm Row Tips
‘- Set the cable to about mid-torso height relative to your kneeling position before starting.
– Kneel facing the machine with the opposite leg of the working arm forward; keep the rear knee under the hip and the front shin vertical.
– Tuck the toes or lay the rear foot flat, and lightly engage the glute of the down knee to stabilize the pelvis.
– Stack your ribs over your pelvis with a tall torso and neutral spine, keeping hips and shoulders square to the cable.
– Grip the handle with a neutral wrist and let the arm extend with a slight forward reach of the shoulder blade.
– Start the row by drawing the working shoulder blade down and back, avoiding any shrugging.
– Pull the elbow close to your torso toward the hip or low ribs while keeping the ribs down and the head aligned.
– Stop the pull when your hand reaches your side, without twisting the trunk or letting the elbow flare out.
– Return the arm slowly, allowing the shoulder blade to glide forward in controlled protraction while keeping the torso steady.
– Adjust your distance from the machine so there is light tension at full reach, and keep your breathing steady throughout.
Cable Half Kneeling Single Arm Row Beginner Introduction
The cable half kneeling single arm row is a cable-machine back exercise done from a grounded, split-kneeling position with one arm pulling at a time. Working from the floor in this way encourages a steady base through the legs and hips and reduces extra swinging or jerking. The posture emphasizes an upright, long spine with the chest stacked over the hips, so the movement centers on the arm and shoulder rather than the whole body.
This row variation mainly challenges the lats and upper back, with help from the shoulders, biceps, and core. As the handle moves toward the body, the shoulder blade glides back and slightly downward, then moves forward again in a controlled way as the arm returns. The cable’s steady resistance and clear pull direction highlight smooth shoulder-blade motion and arm drive, while the midsection and hips counter twisting. Overall, this creates a row that blends back strength with controlled shoulder-blade movement and a solid, unmoving trunk.