Cable Half Kneeling Single-Arm Row

1. Set up a cable machine with a handle attachment at a low setting.

2. Assume a half-kneeling position facing the cable machine: one knee on the bench (ideally the one opposite the working arm) and the other foot flat on the floor. Make sure your body is stable and upright.

3. With your body facing forward, grab the handle with the hand opposite to the knee that is on the bench. Your arm should be extended, and your shoulder relaxed.

4. Engage your core to stabilize your torso and prevent movement from your lower back during the exercise.

5. Initiate the row by pulling the handle toward your lower rib cage, keeping your elbow close to your side.

6. Focus on squeezing your shoulder blade back towards your spine as you row the handle back.

7. Pause briefly when your hand is next to your torso, then slowly return the handle to the starting position with control, allowing your shoulder blade to protract forward.

8. Repeat for the desired number of reps, then switch sides and repeat with the other arm.

Ensure that the movements are controlled and focused, especially when returning to the starting position to prevent injury and maximize muscle engagement.

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