Cable Half Kneeling Push Pull

Strengthen your back and core with the Cable Half Kneeling Push Pull. This exercise simultaneously works opposing muscle groups for improved stability and

Intermediate

Compound

Pull

1 min per set1 min rest

Back

Cable

Variations of Cable Half Kneeling Push Pull

Compound

Cable Kneeling Single Lat Pulldown

Target your lats with the Cable Kneeling Single Lat Pulldown, a unilateral exercise for enhanced muscle isolation and strength.

Intermediate

BackCable

Compound

Cable Kneeling One Arm Row

Master the Cable Kneeling One Arm Row to sculpt a strong, balanced back. This exercise effectively targets your lats, improving posture and unilateral

Intermediate

BackCable

Isolation

Cable Half Kneeling External Rotation

Boost shoulder health and stability with the Cable Half Kneeling External Rotation.

Intermediate

BackCable

Isolation

Cable Kneeling Shoulder External Rotation

Strengthen your rotator cuff muscles and improve shoulder stability with the Cable Kneeling Shoulder External Rotation. Use a cable machine while kneeling.

Intermediate

BackCable

Description

A full body exercise performed using a cable machine, where one hand pushes the cable whilst the other pulls, while kneeling on one knee.

Save Cable Half Kneeling Push Pull to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to Do Cable Half Kneeling Push Pull

1
Setup
Set the cable pulley to chest height. Kneel on one knee directly facing the cable machine, with the working knee (the one on the ground) closest to the machine.
2
Setup
Grab one handle with the hand on the same side as the kneeling knee (pulling arm) and the other handle with the opposite hand (pushing arm), ensuring your core is braced.
3
Inhale, then as you exhale, simultaneously pull the handle towards your torso with the kneeling-side arm while pushing the other handle away from your chest with the opposite arm. Maintain a stable torso, resisting rotation.
4
Control the return movement slowly, allowing both arms to extend back to the starting position without losing tension in the cables.
5
Complete all repetitions on one side before switching your kneeling leg and arm positions to work the other side.

Tips

Maintain active core engagement throughout the entire movement to prevent unwanted torso rotation and protect your spine.
Focus on the mind-muscle connection for both the pulling back muscles (lats, rhomboids) and the pushing chest/shoulder muscles to maximize activation.
Emphasize a controlled eccentric (return) phase, slowly letting the cables pull your arms back to the starting position to increase time under tension.
Keep the elbow of your pulling arm relatively close to your body during the pull, and the elbow of your pushing arm slightly bent to protect the joint.

Common Mistakes

×Excessive torso rotation is a common error; fix this by actively bracing your core and keeping your hips and shoulders square to the machine as much as possible.
×Rushing the eccentric phase reduces muscle engagement; instead, slowly extend both arms, feeling the stretch in the back and chest muscles under control.
×Using too much weight can lead to compensatory movements and poor form; reduce the weight to maintain strict form and focus on the distinct push and pull actions.

In the Ellim app, Cable Half Kneeling Push Pull unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train cable half kneeling push pull?

Get Ellim — Free

Frequently Asked Questions

Is Cable Half Kneeling Push Pull good for beginners?

Cable Half Kneeling Push Pull is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable Half Kneeling Push Pull?

You need Cable to perform Cable Half Kneeling Push Pull. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable Half Kneeling Push Pull?

Maintain active core engagement throughout the entire movement to prevent unwanted torso rotation and protect your spine. Focus on the mind-muscle connection for both the pulling back muscles (lats, rhomboids) and the pushing chest/shoulder muscles to maximize activation. Emphasize a controlled eccentric (return) phase, slowly letting the cables pull your arms back to the starting position to increase time under tension. Keep the elbow of your pulling arm relatively close to your body during the pull, and the elbow of your pushing arm slightly bent to protect the joint.

What are common mistakes when doing Cable Half Kneeling Push Pull?

Excessive torso rotation is a common error; fix this by actively bracing your core and keeping your hips and shoulders square to the machine as much as possible. Rushing the eccentric phase reduces muscle engagement; instead, slowly extend both arms, feeling the stretch in the back and chest muscles under control. Using too much weight can lead to compensatory movements and poor form; reduce the weight to maintain strict form and focus on the distinct push and pull actions.

Related Exercises

Compound

Cable Seated Pullover

Sculpt a strong back and powerful lats with the Cable Seated Pullover. This exercise effectively targets your latissimus dorsi and engages your triceps

Intermediate

BackCable