Cable Kneeling One Arm Row

1. Set the cable pulley to the lowest position and attach a single handle.
2. Kneel beside the machine on the leg closer to the pulley, with your other foot planted flat on the floor for support.
3. Grip the handle with the hand opposite your kneeling leg, arm extended toward the pulley.
4. Sit up tall with your chest lifted and core braced.
5. Pull the handle toward your torso by driving your elbow straight back.
6. Squeeze your shoulder blade at the end of the pull.
7. Slowly extend your arm back to the starting position, allowing a full stretch.
8. Complete all reps on one side before switching.

Common Mistakes

• Rotating the torso during the pull: Twisting your body to help move the handle reduces back engagement and turns the row into a rotational movement. Keep your torso square and stable throughout.
• Pulling with a bent starting position: Not fully extending your arm at the start shortens the range of motion. Reach the handle out fully before beginning each pull.
• Rushing the return: Letting the handle snap back quickly removes control from the stretch portion of the rep. Extend your arm back slowly under tension.
• Using too much weight: Overloading the stack causes you to lean back and use momentum instead of a strict pull. Reduce the load until you can row with controlled form.