# Half-Kneeling Single-Arm Cable Row

URL: https://heatsy.app/ex/half-kneeling-single-arm-cable-row

Also known as: Half-Kneeling One-Arm Cable Row, Half-Kneeling Unilateral Cable Row, Half-Kneeling Single-Arm Cable Machine Row, Half-Kneeling Cable Row

Body region: Back, Arms, Core

## Muscles

- Main: Trapezius, Latissimus Dorsi, Rhomboids
- Helps: Deltoid, Teres Major, Biceps, Brachialis, Brachioradialis
- Holds: External Oblique, Transversus Abdominis, Gluteus Medius

## Equipment

- Cable Station

## Technique

1. Set a handle on a low or mid pulley and kneel on the knee opposite the working arm, other foot flat in front.
2. Kneel tall with the hips squared and the free hand resting on your front thigh.
3. Row the handle toward your hip, keeping the elbow close to the body.
4. Straighten the arm slowly without twisting.

### Cues

- Squeeze the glute of the kneeling leg to stay stable.
- Keep ribs down and shoulders square.
- Pull elbow to hip.

### Common mistakes

- Leaning back as the weight gets heavy.
- Rotating the torso to finish the rep.
- Letting the hips slide forward.

## Alternatives

- [Single-Arm Seated Cable Row](https://heatsy.app/ex/single-arm-seated-cable-row)
- [Bent-Over Single-Arm Cable Row](https://heatsy.app/ex/bent-over-single-arm-cable-row)