Single-Arm Cable Row (Half-Kneeling) — form guide
Lats · Mid Back · Rear Delts · Biceps · Anti-Rotation Core. Equipment: Cable Machine + Single-Arm Handle. Difficulty: Intermediate.
Half-kneeling position fixes hip rotation cheating and forces the lat to do the work. The anti-rotation demand is a free core bonus.
Sets & Reps
Programming defaults depend on your goal. Pick the row that matches yours:
Cues
- Half-kneel, opposite knee up
- Reach long at the start — let scapula protract
- Pull elbow to hip, not shoulder to ear
- Resist torso rotation throughout
Common mistakes
- Letting torso twist toward the cable
- Pulling with biceps instead of lat
Injury notes
Best unilateral row for desk workers — fixes scapular asymmetry.
Progression
Add 2.5kg/stack when 12 strict reps land each side.
Indian gym reality
Cable stations in most tier-2 and tier-3 Indian gyms sit at the back with one shared pulley — expect a queue during peak hours (7–9 am and 6–9 pm). Bring supersets or plan this lift for off-peak windows.
If your gym doesn't have this equipment
- Loop a resistance band around a fixed pole or rack — mimics the constant-tension profile of a cable.
- Use the free-weight version of the same pattern; the machine's guidance is convenience, not necessity.
Home & hostel version
Pull-ups from a doorway bar (₹500 on Amazon) are the single best home back exercise. Add a resistance band assist if you can't hit 5 clean reps.
Nutrition & recovery around this lift
Isolations recover fast — 24 hours is usually enough. You can hit the same muscle again the next day with a different exercise. For an Indian lifter, land 30–40g of protein within 90 minutes of finishing — 200g paneer, 4 whole eggs, 150g chicken, or a whey shake all work.
Programs that feature Single-Arm Cable Row (Half-Kneeling)
Full workout plans where this lift sits in the main slot — pick the goal, split, and frequency that fits your life.
Eat to support this lift
Recovery and growth happen at the plate. A meal plan matched to the training goal:
Frequently asked
What muscles does Single-Arm Cable Row (Half-Kneeling) work?
Primarily Lats · Mid Back · Rear Delts · Biceps · Anti-Rotation Core. Load and rep range shift the emphasis — heavy triples bias the primary mover, sets of 12+ bring more of the secondaries in.
How many sets of Single-Arm Cable Row (Half-Kneeling) per week?
For hypertrophy, 10–20 direct working sets per week across all exercises for that muscle. This exercise usually contributes 3–8 of those sets, depending on where it sits in your program.
My Indian gym doesn't have this machine — what do I do?
See the "If your gym doesn't have this equipment" section above — every variant listed is a legitimate substitute, not a compromise.
How often should I do Single-Arm Cable Row (Half-Kneeling)?
Most intermediates do best with 2× per week frequency on any given lift — one heavier session and one lighter, or two matched sessions with different rep ranges. Beginners can add a third if recovery holds up.