Cable Half-Kneeling Single-Arm Row
One handle rowed from a chest-height pulley while half-kneeling; the kneeling stance keeps the hips from helping.
How to do it
Setup
Half-kneeling facing the pulley, torso upright, the handle at chest height on a long arm.
Steps
- Row the handle to the ribs, elbow tight.
- Keep the hips square and the torso tall.
- Finish the set, then switch sides.
Common mistakes
Leaning back to finish: the torso stays tall. Rotating toward the pulley on the return: square shoulders. Front knee drifting in: keep it over the foot.
Breathing
Exhale on the row, inhale returning.
