Cable Kneeling One Arm Row

The Cable Kneeling One Arm Row is a highly effective exercise that targets the muscles of your back, particularly the latissimus dorsi, rhomboids, and rear deltoids. This exercise is usually performed using a cable machine, making it a great option for both home and gym workouts. To perform the Cable Kneeling One Arm Row, you begin by attaching a single handle to the low pulley of the cable machine. Next, kneel down facing the machine with your knees hip-width apart and your torso slightly bent forward. Grab the handle with one hand and fully extend your arm in front of you, maintaining a slight bend in your elbow. As you initiate the movement, exhale and pull the handle towards your waist, focusing on using your back muscles rather than your arms. Keep your elbow close to your body and squeeze your shoulder blades together at the top of the movement to maximize the contraction. The Cable Kneeling One Arm Row provides several benefits. Firstly, it helps to improve your posture by strengthening the muscles that support your spine. Additionally, it targets the muscles responsible for pulling and rowing actions, thereby enhancing your overall upper body strength and stability. This exercise also engages your core muscles as you stabilize your body throughout the movement. When incorporating the Cable Kneeling One Arm Row into your workout routine, aiming for 3-4 sets of 10-12 repetitions with a challenging weight is a good starting point. As always, focus on maintaining proper form to avoid injury and maximize the benefits of this exercise.

Instructions

• Start by setting up a cable machine with a low pulley attachment.
• Kneel down in front of the cable machine, facing away from it.
• Grab the handle or attachment with one hand and extend your arm fully, keeping a slight bend in your elbow.
• Pull the handle towards your side, keeping your back straight and core engaged. Your upper arm should be close to your torso.
• Pause for a moment and squeeze your shoulder blades together.
• Slowly extend your arm back to the starting position, maintaining control throughout the movement.
• Repeat the exercise for the desired number of repetitions on one side before switching to the other arm.

Tips & Tricks

• Engage your core and maintain good posture throughout the exercise.
• Keep your shoulder blades pulled back and down to activate your upper back muscles.
• Control the movement and avoid using momentum. Focus on the muscles you are targeting.
• Exhale as you row the cable towards your body and inhale as you slowly return to the starting position.
• Start with a weight that allows you to maintain proper form and gradually increase the resistance as you get stronger.
• Vary your grip by using different attachments (e.g., handle, rope) to target different muscles in your back.
• To increase the challenge, try performing the exercise in a kneeling position on a stability ball or foam pad.
• Include cable kneeling one arm rows in your back workout routine at least twice a week for optimal results.
• Ensure you warm up properly before performing this exercise to prevent injury.
• Listen to your body and modify or stop the exercise if you experience pain or discomfort.