Cable Kneeling Single-Arm Horizontal Row
On hands and knees facing a low cable, row one handle to the ribs while the other hand and both knees hold the body still.
How to do it
Setup
On all fours facing the pulley set low, one hand under the shoulder, the other holding the handle, arm long.
Steps
- Row the handle to the ribs, elbow along the body.
- Keep the hips level and the back flat.
- Reach long again; switch arms after the set.
Common mistakes
Hips twisting as the hand pulls: brace and keep them level. Back sagging: ribs up, flat back. Supporting arm bending: stack it straight under the shoulder.
Breathing
Exhale on the row, inhale on the reach.
