Cable Half Kneeling Single-Arm Row
Strengthen your back with the Cable Half Kneeling Single-Arm Row. Improve posture and core stability with this effective exercise!
The Cable Half Kneeling Single-Arm Row mainly works the back and lower back, with help from the traps. You'll need: exercise bench or single handle attachment or cable machine.
Required Equipment
Cable Half Kneeling Single-Arm Row Muscles Worked
Primary
Lats (latissimus dorsi); Spinal Erectors (erector spinae)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Cable Half Kneeling Single-Arm Row Variations and Alternatives
How to do the Cable Half Kneeling Single-Arm Row
Set up a cable machine with a handle attachment at a low setting.
Assume a half-kneeling position facing the cable machine: one knee on the bench (ideally the one opposite the working arm) and the other foot flat on the floor. Make sure your body is stable and upright.
With your body facing forward, grab the handle with the hand opposite to the knee that is on the bench. Your arm should be extended, and your shoulder relaxed.
Engage your core to stabilize your torso and prevent movement from your lower back during the exercise.
Initiate the row by pulling the handle toward your lower rib cage, keeping your elbow close to your side.
Focus on squeezing your shoulder blade back towards your spine as you row the handle back.
Pause briefly when your hand is next to your torso, then slowly return the handle to the starting position with control, allowing your shoulder blade to protract forward.
Repeat for the desired number of reps, then switch sides and repeat with the other arm.
Ensure that the movements are controlled and focused, especially when returning to the starting position to prevent injury and maximize muscle engagement.
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Cable Half Kneeling Single-Arm Row FAQs
What muscles does the Cable Half Kneeling Single-Arm Row work?
The Cable Half Kneeling Single-Arm Row mainly works the back and lower back, with help from the traps. The main muscles are the latissimus dorsi and erector spinae.
What equipment do you need for the Cable Half Kneeling Single-Arm Row?
Exercise bench or single handle attachment or cable machine.
What workout day should the Cable Half Kneeling Single-Arm Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Half Kneeling Single-Arm Row variations and alternatives?
Similar exercises include the Battle-Rope Half Kneeling, Cable Half Kneeling External Rotation Press, Cable Half Kneeling Face Pull and Cable Half Kneeling Lift.
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