Cable Kneeling One Arm Row

Description

How to Do Cable Kneeling One Arm Row

1. 1
   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.

2. 2
   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.

3. 3

   Initiate the pull by retracting your shoulder blade, then drive your elbow back towards your hip, squeezing your lat.

4. 4

   Pull the handle until your elbow is slightly past your torso, keeping your torso stable and avoiding rotation.

5. 5

   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.