Strength

Half Kneeling Cable Row

The Half Kneeling Cable Row targets back, shoulders, and arms, enhancing pulling strength, balance, and stability by pulling a cable towards your body while kneeling on one knee.

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Half Kneeling Cable Row instructions

Step-by-step instructions

1

Place your right foot flat on the floor in front of you, with your right knee bent at 90 degrees.

2

Bring your left knee down to the floor directly underneath your left hip.

3

With your right arm fully extended, hold onto the cable handle, keeping your body upright.

4

Pull the cable handle towards your chest, keeping your elbow close to your side, and then release back to starting position.

5

Change sides and repeat for the programmed number of reps.

Place your right foot flat on the floor in front of you, with your right knee bent at 90 degrees.

Bring your left knee down to the floor directly underneath your left hip.

With your right arm fully extended, hold onto the cable handle, keeping your body upright.

Pull the cable handle towards your chest, keeping your elbow close to your side, and then release back to starting position.

Change sides and repeat for the programmed number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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