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

IntermediateBack Cable

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

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Variations of Cable Kneeling One Arm Row

Compound

Cable Single Arm High Row

Back · Cable

Intermediate

Compound

Cable Kneeling Leaning Forward One Arm Row

Back · Cable

Intermediate

Compound

Cable High Row (kneeling, rope attachment)

Back · Cable

Intermediate

Isolation

Cable Kneeling Shoulder External Rotation

Back · Cable

Intermediate

Description

A one arm cable row exercise performed in a kneeling position. It targets the back muscles, specifically the lats.

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How to do Cable Kneeling One Arm Row

01
Setup
Position a cable pulley to chest height. Kneel facing the machine with one knee down and the other foot flat on the floor, about hip-width apart.
02
Setup
Grab the D-handle with the hand on the same side as your kneeling leg, ensuring your arm is fully extended and your core is braced.
03
Initiate the pull by retracting your shoulder blade, then drive your elbow back towards your hip, squeezing your lat.
04
Pull the handle until your elbow is slightly past your torso, keeping your torso stable and avoiding rotation.
05
Slowly control the weight back to the starting position, allowing your shoulder blade to protract fully without rounding your lower back.

Tips

Maintain a stable, braced core throughout the movement to prevent torso rotation and protect your lower back.
Focus on initiating the pull with your back muscles, specifically envisioning your lat contracting, rather than just pulling with your arm.
Keep your elbow close to your body during the pull to maximize lat engagement and minimize unnecessary shoulder strain.
Control the eccentric (return) phase of the movement, allowing a full stretch in your lat before initiating the next repetition.

Common mistakes

Avoid rounding your lower back by keeping your chest up and core tight throughout the entire movement.
Do not use momentum or twist your torso to pull the weight; instead, reduce the weight and focus on a controlled, isolated pull with your lat.
Prevent shrugging your shoulder towards your ear by keeping your shoulder blade depressed and retracted during the pull.

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Questions

Is Cable Kneeling One Arm Row good for beginners?

Cable Kneeling 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 One Arm Row?

You need Cable to perform Cable Kneeling 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 One Arm Row?

Maintain a stable, braced core throughout the movement to prevent torso rotation and protect your lower back. Focus on initiating the pull with your back muscles, specifically envisioning your lat contracting, rather than just pulling with your arm. Keep your elbow close to your body during the pull to maximize lat engagement and minimize unnecessary shoulder strain. Control the eccentric (return) phase of the movement, allowing a full stretch in your lat before initiating the next repetition.

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

Avoid rounding your lower back by keeping your chest up and core tight throughout the entire movement. Do not use momentum or twist your torso to pull the weight; instead, reduce the weight and focus on a controlled, isolated pull with your lat. Prevent shrugging your shoulder towards your ear by keeping your shoulder blade depressed and retracted during the pull.