Back · Cable machine

Cable Half Kneeling Single Arm Row

The cable half kneeling single arm row is a unilateral pulling movement that targets the latissimus dorsi, rhomboids, and deep core stabilizers. The half-kneeling setup minimizes lower-body momentum and spinal compression, making it a valuable addition to the middle of a back workout to correct strength asymmetries.

Muscles: Back
Equipment: Cable machine
Type: Strength
Animation: Men

How to do it

Kneel on one knee facing a cable machine with a single handle attachment set at chest height.
Grab the handle with the hand on the same side as your kneeling leg.
Pull the handle towards your torso, driving your elbow back.
Squeeze your back muscles.
Return to the starting position with control.
Complete all reps on one side before switching.

Common mistakes

Rotating the torso toward the cable during the pull, which removes tension from the lats and twists the lower back.
Shrugging the shoulder upward toward the ear, which forces the upper trapezius to take over the work.
Letting the cable snap back quickly on the eccentric phase instead of resisting the load under control.
Arching the lower back excessively due to an unbraced core, leading to pelvic instability.

Tips

Squeeze the glute of the kneeling leg and brace your core to keep your hips facing forward throughout the movement.
Drive your elbow down and back toward your hip rather than relying on your bicep to pull the handle.
Pause for a second at peak contraction and spend two seconds controlling the return to maximize muscle engagement.

Sets and reps

Perform 3 to 4 sets of 10 to 15 reps per arm for muscle growth and stability, resting 60 to 90 seconds between sets.

Muscles worked

Cable Half Kneeling Single Arm Row: back

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Which knee should be down on the floor?

Place the knee on the same side as your pulling arm on the floor, keeping the opposite foot planted firmly in front of you.

What can replace this exercise if no cable machine is available?

You can replicate the angle and unilateral benefits using a resistance band anchored at chest height or by performing a single-arm dumbbell row supported on a flat bench.

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