Exercise Lab

Cable Kneeling Single Arm Row and Pull

View Instructions

Equipment

  • Cable 360 - Functional Trainer

Muscle Groups

  • Forearms
  • Upper Body

Purposes

  • Pulling strength.
  • Core Strength.

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Description

  • Stand with good posture and feet slightly wider than shoulder width apart.
  • Begin movement by gripping handle firmly and lowering ipsilateral (same) leg into lunge position while raising arm to waist level.
  • Pull handle towards you, initiating the movement with the latissimus dorsi (back) and shoulder girdle muscles.
  • Rotate palm inward through pulling action.
  • Complete movement with hand next to ribs, elbow straight back, slight torso rotation and opposite arm extended.
  • Return arm to beginning of movement.

ProTip

  • Keep your torso upright through out the movement.

Mistakes

  • Bad posture.