Cable Half Kneeling Push Pull
Start in a half kneeling position with one knee on the ground and the opposite foot in front, holding the cable handle with both hands.
Engage your core and pull the cable towards your body while rotating your torso slightly, then push it back to the starting position.
- Set the cable at a low position.
- Assume a half kneeling stance.
- Pull the cable towards your torso.
- Push the cable back to the starting position.
How to perform the Cable Half Kneeling Push Pull
- Set up. Set up in a stable, balanced starting position appropriate for the Cable Half Kneeling Push Pull using your cable.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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