Single Arm Cable Row, Half Kneeling

Monday Movement: Half Kneeling, Single Arm Cable Row

Do you play sports?

– Mixed Martial Arts ?
– Mua Thai
– Rowing ?
– Rugby ?

For me, having experienced some time doing MMA, BJJ and Kickboxing, I find that doing this exercise would help greatly in pulling your opponents off the body or row the oars with more power and strength.

This exercise will also help with everyday life; pulling doors open, pulling something heavy from a cupboard and so on. Not just sports specific but adding more functionality for day to day lifestyle.

How To:

  1. Place one thigh (quadriceps) against the back of a stationary bench as seen in the video.
  2. Take hold of v-handle or d-handle with an overhand grip and keep yourself in an upright position.
  3. Keeping the spine neutral and chest lifted, retract the scapula as if trying to hold a pencil between the shoulder blades.
  4. Bracing your core, take a deep breath and powerfully pull the handle to the side of your torso. Keep the elbow tight to the torso.
  5. Squeeze the middle of your back & lats, making sure to get good mind on muscle connection.
  6. Slowly extend the arm back to the starting position but still keeping the muscles under tension. Slightly overreach to stretch the lats.
  7. Repeat for desired repetitions.


PRIMARY: Latissimus Dorsi (lats)

SECONDARY: Shoulders, Biceps, Forearms

I highly recommend trying these on your next back session and let us know how you get on.

Tag us on your post with a video of you utilising the single arm cable row.

Craig / Tailored Physique PT

Join our Club online today: www.theclubgym.co.uk