Cable Kneeling Single Arm Horizontal Row exercise animation (Männlich)

Cable Kneeling Single Arm Horizontal Row

Zielmuskel
—
Equipment
Cable
Körperregion
Back
Typ
Strength

The cable kneeling single arm horizontal row is a unilateral back exercise that targets the lats and mid-back (rhomboids and middle trapezius), with the rear deltoid and biceps assisting the pull. Kneeling on one or both knees lowers your base and forces your core to resist rotation, so each side builds back strength and stability independently through a full stretch-to-squeeze range.

Cable Kneeling Single Arm Horizontal Row: So führst du sie aus

  1. 1Set a cable pulley to roughly chest or shoulder height and attach a single-handle grip.
  2. 2Kneel facing the machine, far enough back that the cable is taut at the start and your working arm can fully extend toward the pulley.
  3. 3Grip the handle with one hand, palm facing in, and let your shoulder reach forward to feel a stretch across your lat and mid-back.
  4. 4Brace your core and squeeze your glutes so your torso stays square to the machine and does not twist.
  5. 5Pull the handle toward the side of your ribcage, leading with your elbow and driving it back behind your torso.
  6. 6Squeeze your shoulder blade toward your spine at the end of the pull, keeping your wrist neutral and your shoulder down.
  7. 7Lower the handle under control, letting your shoulder blade glide forward to reach a full stretch again.
  8. 8Finish all reps on one side, then switch hands and repeat for the other arm.

Technik-Tipps

  • Lead the pull with your elbow rather than your hand so your back muscles do the work instead of your biceps.
  • Resist the cable's pull to rotate your torso — staying square is what trains the anti-rotation core stability.
  • Use a full range: let the shoulder blade protract for a deep stretch at the front and fully retract at the back.
  • Keep your neck long and your shoulder pulled away from your ear throughout the rep.
  • Match the reps, tempo, and weight on both sides so you don't reinforce a strength imbalance.

Häufige Fehler

  • Twisting the torso toward the pulley to yank the weight, which cheats the rep and removes the anti-rotation core demand.
  • Cutting the range short by not letting the shoulder reach forward, so you lose the lat stretch and train less muscle.
  • Shrugging the shoulder up toward the ear, which shifts tension to the upper traps and strains the neck.
  • Bending the wrist or curling with the biceps instead of rowing, taking load off the back.
  • Using a weight so heavy your form breaks down, leading to momentum-driven jerks instead of a controlled pull.

Häufig gestellte Fragen

What muscles does the cable kneeling single arm horizontal row work?

It mainly works the back — the lats and mid-back muscles (rhomboids and middle trapezius) — while the rear deltoid and biceps assist the pull. Kneeling also makes your core work to resist rotation.

Why do this row kneeling instead of standing?

Kneeling lowers and widens your base, which reduces the urge to use your legs and lower back for momentum. It puts more of the load on the back and core, and forces you to resist the cable's pull to rotate.

Is the cable kneeling single arm horizontal row good for beginners?

Yes. The single-arm setup lets you train each side evenly, and the cable provides smooth, constant tension that is easy to control. Start light to groove the stretch-and-squeeze pattern before adding weight.

How many sets and reps should I do?

For most lifters, 3–4 sets of 8–12 reps per arm works well. Use a weight you can pull with full range and a controlled tempo, keeping your torso square on every rep.

Where should I feel this exercise?

You should feel it in your lat and the muscles between your shoulder blades as you pull and squeeze. If you mostly feel your biceps or upper traps, lighten the load and lead with your elbow.

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