Cable Half Kneeling Lift
Strengthen your core with the Cable Half Kneeling Lift; targeting obliques and improving stability.
The Cable Half Kneeling Lift is a compound exercise that mainly works the core, with help from the back. You'll need: cable handle attachment or cable machine.
Required Equipment
Cable Half Kneeling Lift Muscles Worked
Primary
Deep Core (transverse abdominis); Obliques
Secondary
Lats (latissimus dorsi); Abdominals (rectus abdominis)
Cable Half Kneeling Lift Variations and Alternatives
How to do the Cable Half Kneeling Lift
Set up the cable machine with a handle attachment and adjust the cable to the lowest setting.
Select the appropriate weight on the stack.
Position yourself half-kneeling (one knee down, the other foot forward and flat on the ground) on the side of the cable machine, with your inside knee down.
Grasp the handle with both hands; the hand closest to the machine should be on top.
Keep your torso upright, shoulders back, core engaged, and eyes forward.
Starting with your hands by the bottom knee, pull the cable diagonally across your body, extending your arms and rotating your torso. Your hands should end up above the shoulder of the side with the knee up.
Resist the weight slowly on the return path to the starting position.
Complete the desired number of repetitions on one side before switching to the other side.
Make sure to maintain control throughout the exercise and avoid jerky movements.
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Cable Half Kneeling Lift FAQs
What muscles does the Cable Half Kneeling Lift work?
The Cable Half Kneeling Lift mainly works the core, with help from the back. The main muscles are the transverse abdominis and obliques.
What equipment do you need for the Cable Half Kneeling Lift?
Cable handle attachment or cable machine.
Is the Cable Half Kneeling Lift a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Half Kneeling Lift go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Half Kneeling Lift variations and alternatives?
Similar exercises include the Band Half Kneeling Chop, Battle-Rope Half Kneeling, Cable Half Kneeling External Rotation Press and Cable Half Kneeling Face Pull.
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