Cable Kneeling Single-Arm Across-Body Row
Isolate your lats with this functional row. The kneeling, cross-body pull creates an intense contraction and superior muscle engagement for a stronger, more defined back.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Attach a single handle to a high cable pulley position.
Kneel on one knee on a mat, placing the knee closer to the cable machine on the ground to initiate a half-kneeling position. Keep your core braced and torso upright.
Movement
Grasp the handle with the hand opposite to your forward knee.
Initiate the movement by retracting your shoulder blade.
Pull the handle towards the side of your body, focusing on bringing your elbow back and down.
Squeeze your back muscles at the peak of the contraction.
Control the weight as you slowly return to the starting position, allowing your arm to fully extend without letting the weight stack touch down.