Cable Kneeling One Arm Row exercise animation (Männlich)

Cable Kneeling One Arm Row

Zielmuskel
—
Equipment
Cable
Körperregion
Back
Typ
Strength

The cable kneeling one arm row is a single-arm back exercise performed from a kneeling position at a cable machine. Rowing one side at a time lets you pull through a long range of motion and even out left-to-right strength differences in the back, while the cable keeps constant tension on the working muscles from start to finish.

Cable Kneeling One Arm Row: So führst du sie aus

  1. 1Set the cable pulley to about chest height and attach a single-grip handle.
  2. 2Kneel facing the machine, far enough back that your arm is fully extended and the weight stack is lifted slightly off the rest at the start.
  3. 3Grip the handle with one hand, brace your core, and keep your chest up with a flat, neutral spine.
  4. 4Pull the handle toward the side of your torso, driving your elbow back and down rather than flaring it out.
  5. 5Squeeze your back at the end of the pull, keeping your shoulder pulled down and away from your ear.
  6. 6Lower the handle under control until your arm is fully extended and you feel a stretch across your back.
  7. 7Complete all reps on one side, then switch hands and repeat for the other arm.

Technik-Tipps

  • Lead the pull with your elbow and let your hand follow, so the back does the work instead of the biceps.
  • Keep your torso square and still — resist the urge to twist toward the cable to add weight.
  • Use a full range of motion: a complete stretch at the bottom and a hard squeeze at the top builds more of the back than short, choppy reps.
  • Match your reps and weight on both sides, letting your weaker arm set the pace to fix imbalances.

Häufige Fehler

  • Rotating the torso to yank the handle, which turns a clean back row into a momentum swing and reduces tension on the target muscles.
  • Flaring the elbow wide and pulling with the arm, which shifts load to the shoulder and biceps instead of the back.
  • Shrugging the shoulder up toward the ear during the pull, which engages the upper traps and can strain the neck.
  • Cutting the range short by not fully extending the arm at the bottom, losing the stretch that drives back development.

Häufig gestellte Fragen

What muscles does the cable kneeling one arm row work?

It targets the muscles of the back, working one side at a time. Rowing unilaterally lets each side move through a full range of motion and helps balance out left-to-right strength differences.

Why row one arm at a time instead of both?

Single-arm rowing isolates each side so a stronger arm can't compensate for a weaker one. It also frees your torso to move through a longer range, giving the back a deeper stretch and contraction.

Is the cable kneeling one arm row good for beginners?

Yes. The cable provides smooth, constant tension and the kneeling position is stable, so it is easy to learn good rowing form. Start light and focus on pulling with the back before adding weight.

How many sets and reps should I do?

For back size and strength, 3–4 sets of 8–12 reps per arm is a sensible range. Use a weight you can control through a full range without twisting your torso.

Where should I feel this exercise?

You should feel it in your back as your elbow drives behind you, with a stretch across the back at the bottom. If you mostly feel your biceps or shoulder, lead with the elbow and lighten the load.

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