Cable Kneeling Leaning Forward One Arm Row

The Cable Kneeling Leaning Forward One Arm Row is a dynamic exercise that targets the muscles of the upper back, particularly the lats (latissimus dorsi), rhomboids, and rear deltoids. It also engages the biceps and core muscles, making it a great compound movement for overall upper body strength and stability. In this exercise, you'll need a cable machine with a low pulley attachment. Begin by setting the pulley at a low position and attaching a single handle to it. Kneel down facing the machine, ensuring that your knees are hip-width apart and your torso is leaning forward at a slight angle. Grab the handle with one hand, anchoring your opposite hand on a stable surface to provide additional support. From this starting position, initiate the movement by retracting your shoulder blade and pulling the handle towards your side, keeping your elbow tight to your body. Focus on squeezing your back muscles as you reach the end of the movement, then slowly release back to the starting position with control. Repeat the desired number of repetitions on one side before switching to the other arm. The Cable Kneeling Leaning Forward One Arm Row offers several benefits. First, it allows for unilateral training, helping to address any muscle imbalances between your left and right side. Moreover, by kneeling and leaning forward, you create a stable base that isolates the back muscles and reduces the involvement of other muscle groups, helping you to effectively target and strengthen your upper back. Lastly, the cable resistance provides a constant tension throughout the entire range of motion, enabling muscle fibers to be fully activated and promoting overall muscle growth and development. As with any exercise, it's important to maintain proper form and use an appropriate amount of weight for your fitness level. Remember to engage your core and avoid excessive twisting or jerking movements. As you progress, you can gradually increase the weight to continue challenging your muscles and promoting growth. Happy rowing!

Instructions

• Start by kneeling in front of a cable machine with a single grip handle attached at a low setting.
• Grab the handle with one hand, ensuring a secure grip.
• Maintain a slight forward lean from your hips, keeping your spine in a neutral position.
• Pull the handle towards your side while keeping your elbow close to your body.
• Squeeze your shoulder blades together and hold for a moment to engage your back muscles.
• Slowly extend your arm back to the starting position while maintaining control and tension in your muscles.
• Repeat the movement for the desired number of repetitions, then switch sides and perform with the opposite arm.

Tips & Tricks

• Maintain a neutral spine throughout the exercise.
• Engage your core muscles to stabilize your body.
• Use a weight that challenges you while still maintaining proper form.
• Squeeze your shoulder blades together at the top of the movement.
• Focus on pulling with your back muscles rather than using your arm strength.
• Avoid swinging or using momentum to complete the repetition.
• Control the weight on the way back to the starting position.
• Ensure your elbow stays close to your body during the rowing motion.
• If using a cable machine, adjust the height and resistance to your comfort level.
• Remember to breathe naturally and exhale when exerting force.