Strength

Single Arm Half Kneeling Cable Row

The Single Arm Half Kneeling Cable Row focuses on strengthening back and shoulders. This workout improves posture, pulling power, enhances muscle development, and promotes core stability for overall muscular balance.
View all exercises
Single Arm Half Kneeling Cable Row instructions
Step-by-step instructions
1
Stand in front of a pulley machine with a handle attachment set at a medium height.
2
Hold the handle with one hand and step back until your arm is extended and there is tension on the cable.
3
Lower yourself into a half kneeling position, the leg on the same side as your holding arm should be the one kneeling.
4
Pull the handle towards your body, starting with your arm extended and ending with your elbow tucked in.
5
Control the handle and cable as it returns to the starting position. Repeat for the programmed number of reps.
Stand in front of a pulley machine with a handle attachment set at a medium height.
Hold the handle with one hand and step back until your arm is extended and there is tension on the cable.
Lower yourself into a half kneeling position, the leg on the same side as your holding arm should be the one kneeling.
Pull the handle towards your body, starting with your arm extended and ending with your elbow tucked in.
Control the handle and cable as it returns to the starting position. 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
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Band Pistol Squat with trainwell
Band Pistol Squat
The Band Pistol Squat is a comprehensive lower-body exercise to improve strength, stability, and balance in thighs and buttocks. It combines a resistance band with a single-leg squat for targeted muscle training and coordination.
Try it out
Strength
Dumbbell Bent Over Row with trainwell
Dumbbell Bent Over Row
Dumbbell Bent Over Row targets your back, arms, and shoulders, building strength and stability. The exercise involves bending over and lifting dumbbells towards your torso, thereby engaging numerous upper body muscles.
Try it out
Strength
Yoga Ball Kettlebell Lateral Raise with trainwell
Yoga Ball Kettlebell Lateral Raise
The Yoga Ball Kettlebell Lateral Raise exercise strengthens shoulders and core, and improves balance. It promotes better posture and reduces shoulder injury risk by lifting kettlebells while balancing on a yoga ball.
Try it out
Start your fitness journey today
Enjoying exercises like Single Arm Half Kneeling Cable Row, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer