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Half Kneeling Cable Row
The Half Kneeling Cable Row is a strength exercise on a cable machine for your back. Share of the load in the Zulta muscle model: lats (upper) 15%, rhomboids 15% and mid traps 15%.
Also known as: half kneeling single arm cable row
How to do it
- Set a pulley at about chest height and clip on a single handle.
- Half kneel facing the pulley with the knee of the working side down and the other foot forward.
- Grip the handle with the arm straight toward the pulley.
- Row the handle to the side of the ribs, driving the elbow back.
- Let the arm straighten slowly while the hips stay square.
Tips
- Squeeze the glute of the down knee to keep the pelvis stable.
- Let the shoulder blade reach forward at the start of each rep.
Common mistakes
- Twisting the torso to pull the handle further back.
- Leaning back away from the pulley.
- Letting the front knee cave inward.
Muscles worked by the Half Kneeling Cable Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
No seat, more bracing. One-arm row from half kneeling (its alias is the single-arm version). Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Half Kneeling Cable Row alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Half Kneeling Cable Row work?
Mainly the lats (upper), rhomboids and mid traps. The lats (lower), rear delts, biceps (long head), biceps (short head) and brachialis assist.
Is the Half Kneeling Cable Row good for beginners?
Yes. The Half Kneeling Cable Row is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Half Kneeling Cable Row?
For example the Kneeling Cable Row, Single Arm Cable Row and Standing Cable Row. They train mostly the same muscles.
How do you make the Half Kneeling Cable Row harder?
Add weight or reps, or move on to the Landmine Single Arm Row and Kettlebell Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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