Cable Half Kneeling Single Arm Row (VERSION 2)
Start in a half kneeling position with one knee on the ground and the opposite foot in front, creating a 90-degree angle at both knees.
Hold the cable handle with the arm opposite to the knee on the ground, keeping your core engaged.
- Pull the handle towards your torso, keeping your elbow close to your body.
- Pause briefly at the top of the movement.
- Slowly return to the starting position, maintaining control throughout.
How to perform the Cable Half Kneeling Single Arm Row (VERSION 2)
- Set up. Set up in a stable, balanced starting position appropriate for the Cable Half Kneeling Single Arm Row (VERSION 2) 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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