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.

Programming Tips

Put the kneeling one arm cable row in the middle of a back or pull session, after heavier pulldowns or barbell rows and before arm work. Use 3 to 4 sets of 10 to 15 reps per arm. The kneeling stance takes the legs out of the pull and makes it a strict lat and rhomboid builder with a built in anti rotation core demand.

Kneel far enough from the stack that the plates never touch down at full arm extension, and keep the hips square to the machine. Start with 15 to 20 kg on the stack and add one plate, roughly 2.5 to 5 kg, once all sets reach 15 reps without the torso twisting. The most common fault is rotating the shoulders open to finish the pull, which looks like a longer rep but takes the lat out. Fix it by reaching your free hand across to touch the machine frame or bracing it on the front thigh so the torso stays locked.

Common Questions

What does the kneeling one arm cable row work?

It targets the latissimus dorsi and rhomboids, with the rear delt, biceps and lower trap assisting on the pull. The half kneeling position also loads the obliques, which have to resist the cable pulling you into rotation.

Is the kneeling cable row better than the standing one arm row?

Kneeling is stricter because you cannot use leg drive or a hip shift, so it is better for isolating the back with moderate loads. Standing lets you handle more weight and matches athletic positions more closely.

Should I kneel on the same side as the rowing arm?

Kneel on the opposite knee, so the leg nearest the pulley is down and the far side arm rows. This crossed position gives the widest base and forces the core to resist rotation.