Cable Half Kneeling Single Arm Row

Muscles worked

Setup

1. Set the cable pulley to chest height and attach a D-handle.
2. Drop into a half-kneeling position facing the machine, with the knee on the working side down on the floor (or a pad) and the opposite foot planted firmly in front.
3. Grasp the handle with a neutral grip (palm facing in) and extend your arm fully toward the pulley.
4. Engage your glutes and core to create a tall, stable spine from your head to your grounded knee.

How to do it

1. Exhale and pull the handle toward your lower ribcage, driving your elbow back while keeping it tucked close to your side.
2. Squeeze your shoulder blade toward your spine at the peak of the contraction without rotating your torso.
3. Inhale and slowly return the handle to the starting position, allowing your shoulder blade to protract (slide forward) slightly under control.
4. Maintain a controlled 2-1-2-0 tempo: 2 seconds to pull, 1-second squeeze, and 2 seconds to return.

Form checklist

• Keep your torso square to the cable machine; do not let the weight rotate your shoulders forward.
• Ensure your front knee stays tracked over your ankle and does not cave inward.
• Avoid shrugging the shoulder toward your ear; keep the shoulder blade depressed throughout the movement.
• Maintain a vertical pelvis and avoid arching your lower back as you pull.

Pro tips

• Focus on driving your elbow 'into your back pocket' to maximize lat recruitment and minimize bicep dominance.
• Think of your hand as a hook and pull from the elbow to better isolate the back muscles.
• If using a bench for support, place the non-working hand on the bench to allow for heavier loading while maintaining a stable spine.

Make it harder

• Add a 3-second isometric hold at the peak of the contraction to increase time under tension.
• Switch to an 'ipsilateral' stance (working arm and front leg on the same side) to significantly increase the core stability requirement.

Frequently asked

What muscles does the cable half kneeling single arm row work?

The cable half kneeling single arm row primarily targets the lats, rhomboids, and trapezius, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the cable half kneeling single arm row?

The cable half kneeling single arm row uses cable.

Is the cable half kneeling single arm row good for beginners?

The cable half kneeling single arm row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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