Cable Kneeling Leaning Forward One Arm Row Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Cable
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Trapezius Middle Fibers, Trapezius Lower Fibers, Teres Major
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Single Arm Cable Row
How to: Cable Kneeling Leaning Forward One Arm Row
- Start in a kneeling position facing the cable machine, with one knee on the ground and the other foot planted for support.
- Grab the cable handle with one hand, keeping your back straight and core engaged.
- Pull the handle towards your torso, focusing on engaging your back muscles.
- Pause briefly at the top of the movement, then slowly return the handle to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using too much momentum and not controlling the movement.
- Not fully extending the arm at the start of the exercise.
- Lifting the shoulder instead of pulling from the back.
Modifications
- Use a lighter weight to ensure control and proper form.
- Perform the exercise seated if kneeling is uncomfortable.
Tips
- Engage your core throughout the movement to maintain stability.
- Avoid rounding your back; keep it straight while performing the row.
- Control the cable's return to the starting position to maximize effectiveness.
Cable Kneeling Leaning Forward One Arm Row Alternatives
Tags
back
strength
latissimus dorsi
cable
row
upper body