Upper body exercise
Half-Kneeling Single-Arm Cable Row
Upper bodyCable1:14 demo
A single-arm cable row from half-kneeling that builds back strength and posture.
How to perform it
Kneel with the same-side knee down as the working arm.
Reach long through the arm and torso.
Pull your elbow toward your back pocket.
Return to full length and repeat.
Coaching cues
- Stay tall, do not slouch
- Start with a palm-down grip
- Rotate to neutral as you pull
- Control the return
Make it easier
Reduce the weight.
Make it harder
Pause at the end of each pull.
What it trains
LatsUpper backShoulder stabilityPosture
Programming
8–12 reps per side, 2–3 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
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