Cable Half-Kneeling Rotational Row
oec:cable-half-kneeling-rotational-row
A unilateral cable row performed from a half-kneeling stance that integrates thoracic rotation with upper-body pulling.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Half-Kneeling Cable Row with Rotation, Single-Arm Cable Row with Rotation, Cable Half-Kneeling Single-Arm Row with Rotation, Single-Arm Cable Row /w Rotation (floor)
How to do it
Setup
- Set a cable pulley to roughly mid-torso or low height and attach a single D-handle.
- Assume a half-kneeling position facing the cable stack, with the knee on the working arm's side resting on the floor and the opposite foot planted flat forward.
- Grasp the handle with an extended arm, allowing your ribcage and thoracic spine to slightly rotate toward the cable stack while keeping your hips squared.
Movement
- Initiate the movement by retracting your shoulder blade and pulling the handle toward your lower ribcage.
- Smoothly rotate your thoracic spine and chest toward the pulling side as your elbow drives back.
- Pause briefly at peak contraction with your elbow tucked near your torso and shoulder down.
- Reverse the movement with control, unwinding your torso and fully extending your arm back to the starting reach.
Breathing
Inhale as you reach forward into the stretch; exhale forcefully as you rotate and row the handle back.
Cues
- Rotate through the ribs, not the hips
- Squeeze the glute on the down knee
- Lead with the elbow
- Reach long at the bottom
Common faults
- Swiveling at the hips and lower back instead of rotating through the thoracic spine.
- Squeeze the rear glute and keep your belt buckle pointed straight ahead throughout the rep.
- Shrugging the shoulder toward the ear during the pull.
- Keep your shoulder down and pull the elbow toward your hip pocket rather than up high.
- Using momentum to yank the weight stack.
- Move smoothly with deliberate control on both the pull and the return phase.
Safety
- Place a folded mat or pad under the kneeling knee for joint comfort.
Muscles
Joints
- Shoulder: Extension, Horizontal abduction
- Shoulder blade: Retraction, Depression
- Elbow: Flexion
- Thoracic spine: Rotation
- Hip: Isometric stabilization
Details
- Movement
- Horizontal pull, Rotation
- Modality
- Strength, Hypertrophy
- Mechanics
- compound
- Force
- pull
- Laterality
- unilateral
- Kinetic chain
- open
- Level
- intermediate
- Equipment
- Cable machine
- Record
- Repetitions and Load
- Load
- external, weight stack
Related
- variation of Cable Single-Arm Row
- substitute for Cable Shotgun Row
- substitute for Cable Single-Arm Row
Sources
- wger: Single-Arm Cable Row /w Rotation (floor), by bbk (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.