Cable Half Kneeling Single Arm Row (VERSION 2) exercise animation (Male)

Cable Half Kneeling Single Arm Row (VERSION 2)

Target muscle
—
Equipment
Cable
Body part
Back
Type
Strength

The cable half kneeling single arm row is a unilateral back exercise that targets the lats and mid-back (rhomboids and traps), with the rear delts and biceps assisting the pull. Performed one arm at a time from a half-kneeling stance, it builds back strength while challenging your core to resist rotation, and lets you train each side evenly through a long, constant cable tension.

How to do the Cable Half Kneeling Single Arm Row (VERSION 2)

  1. 1Set the cable pulley to roughly chest or upper-chest height and attach a single handle.
  2. 2Drop into a half-kneeling position facing the machine, with the knee on the same side as your working arm down and the opposite foot planted flat in front.
  3. 3Grip the handle with the arm matching your down knee, extend it fully toward the pulley, and let your shoulder stretch forward without rounding your back.
  4. 4Brace your core and set your torso tall and square so your hips and shoulders stay facing the machine.
  5. 5Pull the handle toward your lower ribs, driving your elbow back and down while squeezing your shoulder blade toward your spine.
  6. 6Pause briefly at the top with your elbow tucked close to your side and your chest tall.
  7. 7Lower the handle under control back to a full stretch, resisting the cable rather than letting it snap your arm forward.
  8. 8Complete all reps on one side, then switch your kneeling position and handle to train the other arm.

Form tips

  • Lead the pull with your elbow, not your hand, to keep tension on the lats and mid-back instead of the biceps.
  • Keep your hips and shoulders square to the machine throughout the set so your core works to resist rotation.
  • Let your shoulder blade move freely — protract into the stretch and retract at the top for a full range of motion.
  • Use a controlled tempo and a weight you can pull without yanking, so the cable stays loaded the entire rep.
  • Stay tall through your spine and avoid leaning back to heave the weight up.

Common mistakes

  • Rotating the torso open to swing the weight up, which removes tension from the back and reduces the anti-rotation benefit.
  • Pulling with the hand and curling the elbow up, which turns the row into a biceps exercise and underworks the lats.
  • Shrugging the shoulder toward the ear instead of driving the elbow down, which overloads the upper traps and strains the neck.
  • Cutting the range short by not extending into a full stretch at the bottom, losing the lengthened part of the movement.
  • Rounding the lower back when reaching forward, which puts the spine in a weak, loaded position.

Frequently asked questions

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

It mainly works the back — the lats and mid-back muscles like the rhomboids and traps — with the rear deltoids and biceps assisting the pull. The half-kneeling stance also makes your core work to keep your torso square.

Which knee should be down on the cable half kneeling single arm row?

Put the knee on the same side as your working arm down, with the opposite foot planted in front. This gives the arm room to reach and helps your core resist rotation as you pull.

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

Yes. The cable keeps tension constant and the kneeling base limits cheating with momentum, so it teaches a clean rowing pattern. Start light, keep your torso square, and focus on driving the elbow back.

How many sets and reps should I do?

For back development, 3–4 sets of 10–15 reps per arm is a sensible range. Use a weight you can control through a full stretch and squeeze on every rep.

Where should I feel this exercise?

You should feel it in your back — across the lat and between the shoulder blades — as you pull, with some work in the rear shoulder and biceps. If you only feel your arm, lead with the elbow and squeeze the shoulder blade back.

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