Cable Kneeling One Arm Row

The Cable Kneeling One Arm Row is a powerful exercise designed to enhance upper body strength while improving core stability and posture. By using a cable machine, this movement provides constant tension on the muscles, making it an effective choice for targeting the back and biceps. Kneeling during the exercise adds an element of balance and engages the core, helping to develop a stronger midsection while you work on your upper body.

To perform the Cable Kneeling One Arm Row, you position yourself in a kneeling stance with one knee on the ground and the opposite foot planted firmly for support. This position helps to isolate the upper body and minimizes the risk of using momentum to perform the movement. The unilateral nature of this exercise means that each side of your body is trained independently, allowing you to address any strength imbalances between your left and right sides.

This exercise not only builds muscle but also enhances functional strength, making it a great addition to any workout routine. Engaging the core while performing the row can improve overall stability, which is beneficial for everyday activities and athletic performance. The Cable Kneeling One Arm Row can also contribute to better posture by strengthening the upper back muscles that support the spine.

Incorporating this exercise into your training regimen can lead to significant improvements in your overall strength and muscle definition. As you progress, you can increase the weight or adjust the cable height to continue challenging your muscles. This versatility makes it suitable for individuals at various fitness levels, from beginners to advanced athletes.

Whether you are looking to build muscle, enhance your posture, or improve your overall fitness, the Cable Kneeling One Arm Row is an effective and engaging exercise that can help you achieve your goals. With consistent practice and proper form, you can experience the numerous benefits this exercise has to offer.

Instructions

• Set the cable pulley to a low position and attach a single handle.
• Kneel on the floor with one knee down and the other foot flat on the ground for support.
• Grab the handle with the hand opposite to the knee on the ground.
• Engage your core and maintain a neutral spine as you prepare to row.
• Pull the handle towards your torso, keeping your elbow close to your body.
• Squeeze your shoulder blades together at the top of the movement for maximum contraction.
• Slowly return the handle to the starting position, maintaining control throughout the movement.
• Switch sides after completing the desired reps on one arm to ensure balanced training.

Tips & Tricks

• Start with a lighter weight to master the movement and ensure proper form before progressing to heavier loads.
• Keep your core tight and engaged throughout the exercise to maintain stability and prevent lower back strain.
• Ensure your shoulder is directly above the cable pulley to maintain a straight line and effective pulling motion.
• Breathe out as you pull the handle towards your torso and inhale as you return to the starting position.
• Avoid rounding your back; instead, keep a neutral spine to maximize the effectiveness of the exercise and reduce injury risk.
• Focus on squeezing your shoulder blades together at the top of the movement to fully engage the back muscles.
• Maintain control of the cable during both the pulling and returning phases of the exercise to enhance muscle engagement.
• Use a mirror or video yourself to check your form, ensuring that your body remains stable and aligned throughout the movement.

Frequently Asked Questions

What muscles does the Cable Kneeling One Arm Row work?

The Cable Kneeling One Arm Row primarily targets the latissimus dorsi, trapezius, and rhomboid muscles in your back. It also engages your core and biceps, making it an effective full upper body exercise.

How do I maintain proper form during the Cable Kneeling One Arm Row?

To perform the Cable Kneeling One Arm Row correctly, ensure your back is straight and your core is engaged throughout the movement. Avoid twisting your torso to prevent injury and maximize muscle activation.

Can I modify the Cable Kneeling One Arm Row for my fitness level?

Yes, you can modify the Cable Kneeling One Arm Row by adjusting the height of the cable pulley or using a lighter weight. You can also perform the exercise standing or seated if kneeling is uncomfortable.

Is the Cable Kneeling One Arm Row suitable for beginners?

The Cable Kneeling One Arm Row is suitable for all fitness levels, from beginners to advanced. Beginners should start with lighter weights and focus on mastering the form before increasing resistance.

How many sets and reps should I do for the Cable Kneeling One Arm Row?

Aim for 3-4 sets of 8-12 repetitions per arm for optimal strength gains. Adjust the weight as necessary to maintain proper form throughout the sets.

When should I include the Cable Kneeling One Arm Row in my workout routine?

You can perform the Cable Kneeling One Arm Row as part of your upper body workout routine or as a back-focused exercise. It pairs well with other compound movements like push-ups and bench presses.

How often should I do the Cable Kneeling One Arm Row?

For maximum effectiveness, perform this exercise 2-3 times per week, allowing for adequate recovery time between sessions to promote muscle growth and avoid overtraining.

What are the benefits of the Cable Kneeling One Arm Row?

The Cable Kneeling One Arm Row is an excellent exercise for improving posture, as it strengthens the muscles that support the spine and shoulders. This can help alleviate back pain and enhance overall functional strength.