Cable Kneeling One Arm Row Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Cable
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Trapezius Lower Fibers, Infraspinatus, Teres Major, Teres Minor, Trapezius Middle Fibers
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.1
- Alternate Names
- Single Arm Cable Row
Visualised Target Muscle Groups
Front
Back
How to: Cable Kneeling One Arm Row
- Kneel on one knee with the other foot planted on the ground next to you.
- Grip the cable handle with the hand on the knee side.
- Pull the cable towards your waist while keeping your elbow close to your body.
- Squeeze the shoulder blade towards your spine at the top of the movement.
- Slowly lower the cable back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Rounding the back while rowing.
- Using momentum instead of muscle to pull the weight.
- Not fully extending the arm at the start of the movement.
Modifications
- Perform with a lighter weight or resistance.
- Use a bench for more support if needed.
Tips
- Keep your back straight throughout the movement.
- Engage your core to maintain stability.
- Use a slow, controlled movement to maximize muscle engagement.
Cable Kneeling One Arm Row Alternatives
Tags
back
strength
cable
rowing
upper body
latissimus dorsi
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