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.
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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
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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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