Back · Cable
Cable Half Kneeling Single Arm Row
How to do the cable half kneeling single arm row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Set a cable pulley to about chest height and drop into a half-kneeling stance with the inside knee down. Grip the handle with the arm opposite your forward leg and row it back toward your hip, squeezing your lat. Return under control and finish your reps before switching sides.
- 1Your lat contracting as you pull the handle toward your hip
- 2Core bracing to keep the half-kneeling position locked and square
- 3Shoulder blade drawing toward your spine at the end of the pull
Common mistakes
- Twisting your torso or leaning back to move the weight
- Shrugging your shoulder or bending your wrist
- Letting the cable pull you off balance; stay solid
Muscles worked
The cable half kneeling single arm row mainly works the lats and mid traps, with the biceps, forearms, lower back, upper abs, lower abs, obliques, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Lower BackSupport
- Upper AbsSupport
- Lower AbsSupport
- ObliquesSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- QuadsMinor
- GlutesMinor
- Hip FlexorsMinor
Kovo programs the cable half kneeling single arm row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.