Cable Kneeling Leaning Forward One Arm Row exercise animation (Hombre)

Cable Kneeling Leaning Forward One Arm Row

Músculo objetivo
—
Equipamiento
Cable
Parte del cuerpo
Back
Tipo
Strength

The cable kneeling leaning forward one arm row is a single-arm back exercise performed on a cable machine. Kneeling and hinging forward lengthens the working side so you can row through a long range of motion, building back strength and pulling control one arm at a time. The constant cable tension and unilateral setup make it useful for fixing left-to-right imbalances.

Cómo hacer el Cable Kneeling Leaning Forward One Arm Row

  1. 1Set the cable pulley to a low or floor-level position and attach a single-grip handle.
  2. 2Kneel on the floor facing the machine, far enough back that the cable is taut at the start, and grip the handle with the arm you want to train.
  3. 3Hinge forward at the hips with a flat back, letting the working arm extend toward the pulley so you feel a stretch across that side of your back.
  4. 4Brace your core and keep your shoulders square; place your free hand on your thigh or the floor for balance.
  5. 5Row the handle back toward your hip, leading with your elbow and driving it past your torso.
  6. 6Squeeze your shoulder blade back at the top while keeping your torso still.
  7. 7Lower the handle under control back to the stretched starting position, resisting the cable the whole way.
  8. 8Complete all reps on one side, then switch the handle to the other arm and repeat.

Consejos de técnica

  • Lead the pull with your elbow rather than your hand so the back does the work instead of the forearm.
  • Keep a flat, neutral back throughout the hinge to protect your spine and keep tension on the target muscles.
  • Move only your arm and shoulder blade — avoid twisting your torso to swing the weight up.
  • Pause briefly at the top of each rep and control the lowering phase to maximize time under tension.

Errores comunes

  • Rotating the torso to yank the handle, which turns the row into a momentum swing and takes tension off the back.
  • Rounding the lower back during the hinge, which shifts load onto the spine and increases injury risk.
  • Cutting the range short by not letting the arm fully extend, which loses the stretch and weakens the contraction.
  • Shrugging the shoulder up toward the ear instead of pulling the shoulder blade back, which loads the neck and traps instead of the back.

Preguntas frecuentes

What does the cable kneeling leaning forward one arm row work?

It is a single-arm pulling exercise that trains the back. Working one arm at a time also engages your core and shoulder for stability as you resist the cable.

Why kneel and lean forward for this row?

Kneeling lowers and anchors your body, while leaning forward lengthens the working side at the start. Together they give you a longer range of motion and a stronger stretch than a standing cable row.

Is the cable kneeling leaning forward one arm row good for beginners?

Yes. The cable provides smooth, controlled resistance and working one arm at a time lets beginners focus on form and fix side-to-side strength imbalances.

How many sets and reps should I do?

For most lifters, 3 to 4 sets of 10 to 15 reps per arm works well. Use a weight you can control through a full range without twisting your torso.

What is a good alternative to this exercise?

A standing single-arm cable row or a one-arm dumbbell row train the back in a similar unilateral way if you do not have floor space to kneel.

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