Cable Kneeling Leaning Forward One Arm Row

Target your lats and upper back with the Cable Kneeling Leaning Forward One Arm Row. This exercise builds strength and improves posture effectively.

IntermediateBack Cable

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Cable Kneeling Leaning Forward One Arm Row

Compound

Cable One Arm Straight Back High Row (kneeling)

Back · Infraspinatus · Cable

Intermediate

Compound

Cable Kneeling Single Lat Pulldown

Back · Cable

Intermediate

Compound

Cable Kneeling One Arm Row

Back · Cable

Intermediate

Compound

Cable Kneeling High Low Anti Rotation Chop

Back · Cable

Intermediate

Description

A strength training exercise that targets the back muscles, primarily the latissimus dorsi, by pulling a cable towards the body while in a forward-leaning kneeling position.

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How to do Cable Kneeling Leaning Forward One Arm Row

01
Setup
Set the cable pulley to a low position. Kneel on one knee, facing the cable machine, with the working arm's side of your body slightly angled towards the pulley.
02
Setup
Grab the handle with an overhand or neutral grip with your working hand, and lean your torso forward slightly, maintaining a straight back and engaging your core. Your non-working hand can rest on your thigh or a bench for support.
03
Initiate the pull by retracting your scapula, then drive your elbow back and pull the handle towards your hip or lower rib cage, squeezing your lat.
04
Focus on pulling with your back muscles rather than just your arm, keeping your torso stable and avoiding rotation throughout the movement.
05
Slowly control the eccentric phase, allowing the weight to extend your arm fully forward while maintaining tension in your lat, before initiating the next repetition.

Tips

Maintain a stable torso throughout the movement; avoid excessive rotation or leaning away from the cable to isolate the target muscles.
Visualize driving your elbow towards your hip pocket to maximize lat engagement and achieve a deeper contraction during the pull.
Focus on a strong contraction at the peak of the movement, pausing briefly to feel the muscle work before slowly releasing the weight.
Keep your non-working arm and core tight to prevent unwanted momentum and provide a stable base for the working side.

Common mistakes

Using too much momentum: Avoid jerking the weight by initiating the pull with a controlled scapular retraction and a smooth, deliberate elbow drive.
Rounding the back: Keep your spine neutral and chest up throughout the exercise to protect your lower back and effectively target your lats.
Shrugging the shoulder: Prevent your shoulder from elevating towards your ear during the pull by actively depressing your scapula and keeping your shoulder away from your ear.

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Questions

Is Cable Kneeling Leaning Forward One Arm Row good for beginners?

Cable Kneeling Leaning Forward One Arm Row 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 Kneeling Leaning Forward One Arm Row?

You need Cable to perform Cable Kneeling Leaning Forward One Arm Row. 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 Kneeling Leaning Forward One Arm Row?

Maintain a stable torso throughout the movement; avoid excessive rotation or leaning away from the cable to isolate the target muscles. Visualize driving your elbow towards your hip pocket to maximize lat engagement and achieve a deeper contraction during the pull. Focus on a strong contraction at the peak of the movement, pausing briefly to feel the muscle work before slowly releasing the weight. Keep your non-working arm and core tight to prevent unwanted momentum and provide a stable base for the working side.

What are common mistakes when doing Cable Kneeling Leaning Forward One Arm Row?

Using too much momentum: Avoid jerking the weight by initiating the pull with a controlled scapular retraction and a smooth, deliberate elbow drive. Rounding the back: Keep your spine neutral and chest up throughout the exercise to protect your lower back and effectively target your lats. Shrugging the shoulder: Prevent your shoulder from elevating towards your ear during the pull by actively depressing your scapula and keeping your shoulder away from your ear.