Cable Kneeling Single-Arm Across-Body Row
Isolate your lats with this functional row. The kneeling, cross-body pull creates an intense contraction and superior muscle engagement for a stronger, more defined back.
The Cable Kneeling Single-Arm Across-Body Row is a compound exercise that mainly works the back, with help from the biceps and core. You'll need: cable machine.
Required Equipment
Cable Kneeling Single-Arm Across-Body Row Muscles Worked
Primary
Lats (latissimus dorsi)
Secondary
Outer Lats (teres major); Biceps (biceps brachii); Obliques
How to do the Cable Kneeling Single-Arm Across-Body Row
Setup
Attach a single handle to a high cable pulley position.
Kneel on one knee on a mat, placing the knee closer to the cable machine on the ground to initiate a half-kneeling position. Keep your core braced and torso upright.
Movement
Grasp the handle with the hand opposite to your forward knee.
Initiate the movement by retracting your shoulder blade.
Pull the handle towards the side of your body, focusing on bringing your elbow back and down.
Squeeze your back muscles at the peak of the contraction.
Control the weight as you slowly return to the starting position, allowing your arm to fully extend without letting the weight stack touch down.
Cable Kneeling Single-Arm Across-Body Row FAQs
What muscles does the Cable Kneeling Single-Arm Across-Body Row work?
The Cable Kneeling Single-Arm Across-Body Row mainly works the back, with help from the biceps and core. The main muscles are the latissimus dorsi.
What equipment do you need for the Cable Kneeling Single-Arm Across-Body Row?
Cable machine.
Is the Cable Kneeling Single-Arm Across-Body Row 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 Kneeling Single-Arm Across-Body Row go on?
It belongs on pull day in a push/pull/legs routine.
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