Cable Kneeling One Arm Row
Description
The cable kneeling one arm row is performed kneeling on one knee at a low cable station with a single handle. Pulling the handle to the hip with one arm trains each lat individually and corrects strength imbalances. The kneeling position eliminates leg drive and forces strict pulling form.
Muscle Group
Equipment Required
Cable Kneeling One Arm Row Instructions
- Set a cable to the lowest pulley with a single handle.
- Kneel on one knee facing the cable, opposite knee bent at 90 degrees.
- Grip the handle with the same-side arm as the kneeling leg.
- Extend the arm forward toward the pulley.
- Brace your core and keep your back flat.
- Pull the handle to your hip by driving the elbow back.
- Squeeze your lat hard at the back of the row.
- Slowly extend the arm forward to the starting position. Switch sides.
Cable Kneeling One Arm Row Form & Visual
Cable Kneeling One Arm Row Benefits
- Strict single-arm rowing
- Corrects lat strength imbalances
- Constant cable tension through the range
- Eliminates leg drive
- Builds back thickness
- Strong core anti-rotation challenge
Cable Kneeling One Arm Row Muscles Worked
- Latissimus dorsi
- Rhomboids
- Trapezius (middle)
- Biceps brachii
Cable Kneeling One Arm Row Variations & Alternatives
- Cable Row
- Single Arm Cable Row
- Dumbbell Row
- Bent Over Row
