Exercise · Form & cues
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.
TEMPO
1-1-3-1
Half-kneeling position fixes hip rotation cheating and forces the lat to do the work. The anti-rotation demand is a free core bonus.
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.