Cable Half Kneeling Single Arm Row - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Cable Half Kneeling Single Arm Row

Step by step instructions, muscle activation and variants for the Cable Half Kneeling Single Arm Row.

MediumMiddle back

About this exercise

A unilateral cable row performed in a half-kneeling stance, which reduces lower-body involvement and forces the core to stabilise the pelvis. Pulling with one arm at a time highlights strength imbalances and trains the lats and upper back through a full range of motion.

How to Perform

  • Set a cable pulley to approximately chest height and attach a single-D handle
  • Kneel on the knee closest to the cable with the opposite foot planted forward, forming a 90-degree angle at both knees
  • Grip the handle with the arm on the kneeling side, extend it fully toward the pulley, and brace your core
  • Pull the handle toward your lower ribs by driving your elbow back and squeezing the shoulder blade
  • Hold the contracted position briefly, then extend the arm back to the start under control
  • Complete all reps on one side before switching to the other

Muscle Activation

Primary
Middle back
Secondary
BicepsCoreLower back

Common Mistakes

Common mistakes content is coming soon.

About the Cable Half Kneeling Single Arm Row

The Cable Half Kneeling Single Arm Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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