# Cable Kneeling Single Arm Horizontal Row - Canonical: https://fitwill.app/exercise/10667/cable-kneeling-single-arm-horizontal-row/ - Media ID: 10667 - Primary muscle: Back - Body part: Upper Back - Equipment: Cable Machine - Video: https://fitwill.app/videos/10667/cable-kneeling-single-arm-horizontal-row.mp4 ## Description The Cable Kneeling Single Arm Horizontal Row is a one-sided pulling exercise performed from a kneeling position on the floor, facing a low pulley on a cable machine. You support yourself with your free hand planted on the floor while the working hand grips a single handle and pulls it horizontally toward your ribs. The kneeling, three-point support position changes the character of the row compared to a seated cable row: your torso is held against gravity, and your core has to work to keep your hips and shoulders square as the cable tries to rotate you toward the stack. This movement trains the latissimus dorsi as the prime mover, with strong contributions from the rhomboids and middle traps as the shoulder blade retracts, and from the rear delt and biceps as the elbow drives back. Because each side works independently, it is a practical way to expose and correct left-to-right strength differences that often hide in two-handed rowing variations. The setup matters more than it looks. Kneeling with one hand down places your torso roughly parallel to the floor, so the cable pulls horizontally across your body toward your lower ribs. Your spine should stay long and neutral rather than sagging toward the floor, and your shoulders should stay stacked over your supporting wrist. If you set up too close or too far from the pulley, the resistance path changes and you lose the clean horizontal line that makes this row effective. Execution is straightforward once the position is set: pull the handle toward your lower chest or ribs by driving the elbow back past your ribs, squeeze the shoulder blade in at the end of the pull, then let the arm extend forward under control until you feel a mild stretch through the lat. The return is where most people rush, and controlling it is what separates a productive row from a repetitive yank. This exercise fits well as an accessory movement on back days, as a unilateral drill for lifters with one side lagging, or as a low-load option for people who find seated row machines uncomfortable. The kneeling position also means less compression on the lower back than bent-over dumbbell rows, making it a reasonable choice for longer pulling sessions. Keep the weight moderate at first; the anti-rotation demand on the trunk is real, and it limits the load far sooner than most lifters expect. ## Instructions 1. Attach a single handle to the low pulley of a cable machine and select a light-to-moderate weight. 2. Kneel on the floor facing the machine, far enough away that the cable stays taut when your working arm is fully extended, and plant your non-working hand flat on the floor directly under your shoulder. 3. Grip the handle with the working hand in a neutral position, thumb up or palm facing in, and let your arm extend straight out toward the pulley. 4. Set your posture before moving: knees under your hips, shoulders over the supporting wrist, spine long and neutral, and head in line with your back rather than craned up. 5. Brace your trunk so your hips and shoulders stay square to the floor instead of twisting toward the handle. 6. Pull the handle toward your lower ribs by driving your elbow back and slightly in, keeping the elbow close to your body rather than flaring it wide. 7. At the end of the pull, squeeze your shoulder blade back and down toward your spine and pause briefly. 8. Extend your arm forward slowly, resisting the cable's pull, until the arm is nearly straight and you feel a stretch across your upper back and lat. 9. Exhale as you pull the handle in, and inhale as you let the arm extend back out. 10. Complete all reps on one side, then switch hands and supporting arms so both sides get the same work. ## Tips & Tricks - If your hips rotate toward the handle on every rep, the weight is too heavy or your trunk is not braced; lighten the load and think about keeping your belt buckle facing the floor. - Avoid pulling the handle toward your shoulder or face. The horizontal path should finish at your lower ribs, which keeps the lat and mid-back doing the work instead of turning it into an upright row. - Do not let your torso sink between your shoulders. If your supporting arm starts trembling or your lower back sags, reset the position rather than grinding through it. - Stop the pull just before your shoulder blade collapses forward on the way out. Full relaxation at the end range lets the shoulder roll forward and reduces control on the next rep. - Keep the wrist neutral and the grip relaxed enough that your forearm does not take over. If your forearm fatigues before your back, you are squeezing the handle far too hard. - A brief pause at the ribs is more valuable than extra weight here. The kneeling position gives you feedback; use it to feel the shoulder blade move, not just the arm. - Match your distance from the machine to the cable angle: the cable should track a straight horizontal line toward your ribs throughout, not angle upward. - If kneeling bothers your knees, fold a mat or towel under them, or drop to a lower weight and shorten the set rather than shifting your weight off the working side. - Switch which arm you train first each session so the weaker side is not always working fresh while the stronger side gets fatigued lead-in sets. ## Frequently Asked Questions ### Which muscles does the Cable Kneeling Single Arm Horizontal Row work? The lats do most of the pulling, supported by the rhomboids, middle traps, and rear delt as the shoulder blade retracts. The biceps assist at the elbow, and the core works to keep your torso from rotating toward the cable. ### Why is this row done kneeling with one hand on the floor instead of seated? Kneeling with three points of contact puts your torso roughly parallel to the floor, so the cable pulls horizontally toward your ribs while your trunk resists rotation. It also removes the seat support, making the position more demanding on your core than a seated row. ### Is the Cable Kneeling Single Arm Horizontal Row suitable for beginners? Yes, as long as the weight starts light. Beginners usually need a few sessions to learn how to keep the hips and shoulders square while pulling, so prioritize a steady trunk over load. ### How far should I pull the handle toward my body? Pull until the handle reaches your lower ribs or the side of your lower chest and your shoulder blade is drawn back toward your spine. Pulling toward your shoulder or neck shifts the work away from the lats and mid-back. ### Why does my torso twist during the Cable Kneeling Single Arm Horizontal Row? Twisting usually means the load is too heavy or your trunk is not braced before each rep. Reduce the weight, tighten your midsection, and deliberately keep both hips and shoulders facing the floor throughout the pull. ### Should I keep my elbow tucked or flared during the pull? Keep the elbow close to your body so the upper arm travels back along your ribs. A wide flare turns the movement into more of a rear-delt raise and reduces lat involvement. ### What can I use if I do not have a cable machine for this exercise? A resistance band anchored low works as a close substitute from the same kneeling position, though tension increases differently through the range. A single-arm bent-over dumbbell row with a hand supported on a bench trains similar muscles with a different stability demand. ### How can I protect my knees during this movement? Place a folded mat or towel under your knees and position them directly under your hips so your weight is balanced between the knees and the supporting hand. If a knee still complains, check that you are not shifting sideways toward the working arm as you pull. ### How heavy should I go on the Cable Kneeling Single Arm Horizontal Row? Choose a load you can pull to your ribs without your hips rotating or your back sagging, typically lighter than your seated cable row for the same arm. If form breaks on the return phase, that is the signal the weight is beyond your control.