# Cable Half Kneeling Single Arm Row (Version 2)

- Canonical: https://fitwill.app/exercise/8299/cable-half-kneeling-single-arm-row-version-2/
- Media ID: 8299
- Primary muscle: Back
- Body part: Back
- Equipment: Cable Handle
- Video: https://fitwill.app/videos/8299/cable-half-kneeling-single-arm-row-version-2.mp4

## Description

The Cable Half Kneeling Single Arm Row (Version 2) is a single-arm cable row performed from a half-kneeling position next to a flat bench. One knee rests on the floor while your front foot is planted, and your inside hand braces on the bench for balance. Your outside hand grips a single handle attached to a low pulley, and you pull it back toward your lower ribs, driving the elbow close to your torso before letting the arm extend forward under control.

This setup trains the lats, rhomboids, and middle traps through the pulling portion, while the biceps and forearms assist with the grip and elbow flexion. Because you are pulling one side at a time with a cable, the resistance stays smooth and constant through the entire range, which makes it easier to feel the back muscles working compared with a barbell row.

The half-kneeling position is what separates this version from a seated or standing row. With a narrow base and only one knee down, your hips and trunk have to work hard to keep you square to the machine. That makes this a genuine anti-rotation challenge for the core, particularly the obliques, on top of being a back exercise. It also tends to expose and clean up side-to-side differences, since each arm has to do its own work without the stronger side compensating.

The bench support matters more than it looks. Bracing one hand on the bench removes much of the balance demand from the lower body, so you can focus on a clean shoulder pull without wobbling. Keep the down-side knee stacked under the same-side hip and the front shin roughly vertical, and the whole position becomes stable and repeatable.

This row suits lifters who want a joint-friendly horizontal pull, people correcting muscle imbalances between left and right sides, and anyone who needs a row variation that doubles as core training. It is also a smart choice when a machine seat does not fit your proportions, since you control the distance from the pulley yourself.

Execute it with moderate loads and deliberate tempo. The most common failure points are twisting the torso toward the handle, jerking the weight with a quick hip pull, and letting the shoulder shrug up toward the ear as you row. Keep the pull driven by the elbow moving back and down, pause briefly near the ribs, and resist the cable on the way out rather than letting it snap your arm forward.

## Instructions

1. Set a single handle on the low pulley of a cable machine and position a flat bench beside it, running parallel to the cable so you can reach the handle with a straight arm.
2. Place your outside foot flat on the floor in front of you with the shin roughly vertical, and lower your inside knee to the floor directly under your inside hip.
3. Grip the handle with your outside hand using a neutral grip, and place your inside hand flat on the bench for support; slide forward or back until the cable tension is even at full arm extension.
4. Sit tall through the spine, brace your core, and squeeze the glute of the kneeling leg so your hips stay square to the machine.
5. Start with your arm fully extended and your shoulder blade allowed to reach slightly forward toward the pulley.
6. Pull the handle back toward your lower ribs, leading with the elbow and keeping it tight to your side as the shoulder blade draws back and down.
7. Pause briefly with the handle near your torso, feeling the contraction in your lat and mid-back rather than shrugging your shoulder toward your ear.
8. Extend your arm slowly back to the starting position, letting the shoulder blade move forward at the end while keeping your torso from rotating.
9. Exhale as you pull the handle in, and inhale as you control it back out.
10. Complete all repetitions on one side, then switch legs and arms so the opposite side works against the same cable.

## Tips & Tricks

- If your torso swings toward the cable on every rep, the weight is too heavy or the bench brace is too far away—reduce the load and slide the bench so your supporting hand sits directly under the same-side shoulder.
- Stack the kneeling knee directly under the hip, not behind it; letting the knee drift back flattens the hip position and steals the core challenge from the exercise.
- Keep the working elbow pinned close to the body. Flaring it wide turns the row into a rear-delt fly and takes tension off the lats.
- Press the front foot firmly into the floor; a lazy front leg is usually the first sign of fatigue in the half-kneeling position.
- Reach forward slightly at the end of each extension so the shoulder blade moves around the rib cage, but do not let the cable yank your shoulder out of the socket.
- Do not twist to look over the working shoulder—keep your head neutral and eyes forward so the trunk stays square.
- A brief one-second hold near the ribs is worth more than extra weight, because momentum at the bottom is the easiest way to cheat this row.
- If your kneeling knee bothers you on a hard floor, fold a mat or pad under it before you start; adjusting mid-set breaks your brace.
- Match your setup exactly on each side—same bench distance, same knee position—so the weaker side is not compared against a different stance.

## Frequently Asked Questions

### Which muscles does the Cable Half Kneeling Single Arm Row (Version 2) work?

The primary movers are the lats, with strong support from the rhomboids, middle traps, and rear shoulders. The biceps and forearms assist the pull, and the obliques work hard to stop your trunk from rotating.

### Why is this row done in a half-kneeling position with a hand on a bench?

The narrow kneeling base forces the core to resist rotation, while the bench support keeps balance from becoming the limiting factor. You get the trunk-stability benefit without sacrificing focus on the back muscles.

### Is the Cable Half Kneeling Single Arm Row (Version 2) suitable for beginners?

Yes, as long as the weight starts light. The half-kneeling position demands some coordination, so beginners should learn the position with a very manageable load for a few sessions before progressing.

### Should the elbow flare out or stay close to the body during this row?

Keep the elbow close to your ribs. Pulling with the elbow tight emphasizes the lat, while a flared elbow shifts the work toward the rear shoulder and reduces the back-focused intent of the movement.

### My torso keeps twisting toward the cable—what should I fix?

Check that your kneeling knee is stacked under your hip, squeeze the glute of the kneeling leg, and lighten the load. Twisting almost always means the weight is pulling your trunk faster than your obliques can resist it.

### How far should I sit from the cable machine?

Set up so your arm reaches the handle with slight tension at full extension, but without your shoulder being dragged forward. If the weight stack thumps down between reps or your torso gets pulled in, slide closer.

### Can I substitute a dumbbell row for the Cable Half Kneeling Single Arm Row (Version 2)?

A dumbbell row on a bench is a reasonable substitute, but the cable version keeps constant tension through the entire range, including the stretched position at the front. With a dumbbell, gravity reduces tension at that end point.

### How heavy should I go on this exercise?

Choose a load you can pull to your ribs without your torso rotating, shrugging, or the front foot lifting. Since the kneeling position adds a balance and core demand, most people need less weight here than on a seated cable row.

### Do I need to switch sides between every set or every rep?

Finish all repetitions on one side, then reset your stance on the other side. Alternating setup between reps breaks your brace and makes it easy to use slightly different positions on each side.

### Is it safe for my lower back since I am kneeling?

The half-kneeling position is generally comfortable for the lower back because the bench brace supports the trunk and the load is applied through the arm. Keep your spine tall rather than rounded, and pad the kneeling knee if the floor is hard.