Attach a single handle to a low cable pulley.
Kneel facing the cable machine.
Hold the handle with one hand and extend your arm fully.
Position your knees hip-width apart.
Sit tall with your chest lifted.
Brace your core and keep your shoulders level.
Pull your elbow back toward your hip.
Squeeze your shoulder blade at the end of the movement.
Slowly extend your arm back to the starting position.
Complete the desired repetitions before switching sides.
PT Will Duru’s Perspective
The cable kneeling single-arm row is a great exercise for building back strength while improving core stability.
I like this movement because the kneeling position removes assistance from the lower body and forces you to control your torso throughout the row.
Training one side at a time also helps identify and correct strength imbalances, which can improve overall pulling performance.
Add this exercise to your training if you want stronger lats, better posture, improved core control, and balanced back development.
About PT Will Duru
PT Will Duru is a Personal Trainer, the Founder of the 12REPS strength training app, and holds a BSc (Hons) in Sport and Exercise Science.
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
- Builds lat and upper-back strength
- Improves core stability
- Helps correct left-to-right strength imbalances
- Enhances posture
- Strengthens the biceps and grip
- Improves rowing mechanics
- Provides constant cable resistance
Frequently Asked Questions
Is the cable kneeling single-arm row good for beginners?
Yes. The kneeling position helps reinforce proper posture and rowing technique.
What muscles does the cable kneeling single-arm row work?
It primarily targets the lats, rhomboids, traps, rear delts, biceps, and core.
Why perform the row from a kneeling position?
The kneeling position increases stability demands and reduces the ability to use momentum.
Should I twist my torso during the row?
No. Keep your torso stable and focus on pulling through your elbow.
How many reps should I perform?
Aim for 8 to 15 repetitions per arm with controlled technique and a full range of motion.