Cable Kneeling Single Arm Horizontal Row

Muscles worked

Setup

1. Set the cable pulley to chest height and attach a single D-handle.
2. Drop into a half-kneeling position with the knee on the same side as the pulling arm on the floor.
3. Position yourself far enough back so there is tension on the cable when your arm is fully extended.
4. Maintain an upright torso with your core engaged and your front foot planted firmly for stability.

How to do it

1. Exhale as you pull the handle toward your lower ribcage, driving your elbow back while keeping it close to your side.
2. Squeeze your shoulder blade toward your spine at the peak of the movement.
3. Inhale as you slowly return the handle to the starting position, allowing the weight to pull your shoulder blade forward slightly for a full stretch.
4. Maintain a controlled 2-1-2 tempo (2 seconds back, 1 second squeeze, 2 seconds forward).

Form checklist

• Keep your torso square to the cable machine; avoid rotating your hips or shoulders.
• Maintain a neutral spine and avoid leaning backward as you pull.
• Keep your shoulders down and away from your ears to prevent shrugging.
• Ensure your front knee stays tracked over your ankle for a stable base.

Pro tips

• Focus on pulling with your elbow rather than your hand to maximize lat engagement and minimize bicep involvement.
• At the end of the eccentric phase, allow the cable to pull your shoulder blade forward (protraction) to get a deep stretch in the lats before the next rep.

Make it harder

• Add a 3-second isometric hold at the point of peak contraction to increase time under tension.
• Perform the exercise in a tall kneeling position (both knees on the floor) to significantly increase the demand on your core stability.

Frequently asked

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

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

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

The cable kneeling single arm horizontal row uses cable.

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

The cable kneeling single arm horizontal 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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