Back · Row
Half-Kneeling Single-Arm Row
The Half-Kneeling Single-Arm Row mainly trains your lats and upper back. Also working: biceps, rear delts and obliques.
One cable
Standing, light pull
How to do it
- Pulling-side knee on the floor, other leg in front, squeeze your glutes
- Arm extended in front, let your shoulder reach forward
- Pull your elbow back tight toward your hip
- Extend slowly, pelvis stays square
Coach’s tip
The low center of gravity and the front leg can handle far more pull than standing. When it gets really heavy, brace your front foot against the base of the machine.
Setup
Pulley
Pulley at hip height (chest height when kneeling)
Grip
One single handle
Load
One cable
You need
Single handles
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (row). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Half-Kneeling Single-Arm Row work?
Mainly the lats and upper back. The biceps, rear delts and obliques help.
How do I set up the cable machine for the Half-Kneeling Single-Arm Row?
Pulley: Pulley at hip height (chest height when kneeling). Grip: One single handle.
What can I do instead of the Half-Kneeling Single-Arm Row?
For the same movement: Seated Cable Row, One-Cable Seated Row and Seated Single-Arm Cable Row. In DCFT you swap with one tap.
DCFT
The Half-Kneeling Single-Arm Row in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.