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Lats · Intermediate

Cable Kneeling Leaning Forward One Arm Row

Horizontal pulling drill that develops back strength and scapular control using a cable station, with emphasis on the latissimus muscles, upper back and biceps.

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Exercise overview

Training details

LatsUpper BackBiceps

Equipment

Cable

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set a single handle on a low pulley and half-kneel facing the cable.
  2. 02Take the handle with the hand opposite the down knee, lean forward slightly from the hips, and let the arm reach long.
  3. 03Brace the trunk and draw the shoulder blade down before driving the elbow toward and slightly past the ribs.
  4. 04Pause without rotating the torso, shrugging, or rising from the kneeling position.
  5. 05Return to the long forward reach under control, complete the side, and switch the kneeling stance and hand.

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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