Half-Kneeling Cable High Row

oec:half-kneeling-cable-high-row

A unilateral pulling exercise performed from a half-kneeling stance that targets the latissimus dorsi and upper back through a diagonal high-to-low pulling path.

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: High Row, Half-Kneeling Cable Lat Pulldown, Single-Arm Half-Kneeling Cable High Row, Single-Arm Cable High Row, Kneeling Cable High Row

How to do it

Setup

Set a cable pulley to a high setting and attach a single D-handle.
Assume a half-kneeling position facing the machine, resting the knee on the working side on the floor and planting the opposite foot flat in front with the knee bent at ninety degrees.
Grasp the handle with the working hand using a neutral grip, and allow the cable tension to extend your arm forward and upward to stretch the lat while keeping your torso upright and braced.

Movement

Initiate the pull by depressing your shoulder blade and driving your elbow down and back toward your hip.
Pull the handle down smoothly until your elbow is tight against your side, squeezing your lat at the end of the range of motion.
Pause briefly at peak contraction without twisting your torso.
Slowly extend your arm along the same diagonal path to return the weight stack, allowing the shoulder blade to upwardly rotate and stretch the lat.
Complete all prescribed repetitions on one side before switching knee and hand positions to work the opposite side.

Breathing

Exhale as you pull your elbow down toward your hip, and inhale as you return the handle to the overhead starting position.

Cues

Drive your elbow into your back pocket.
Lead with the elbow, not the hand.
Keep your ribs down and torso squared.

Common faults

Rotating the torso to assist in pulling the load.: Brace your abdominals and glutes to keep your shoulders and hips square throughout the repetition.
Initiating the pull with the bicep rather than the back.: Depress the shoulder blade first and focus on elbow drive rather than curling the wrist or forearm.
Arching the lower back excessively at the bottom of the pull.: Squeeze the glute of the kneeling leg and engage your core to maintain a neutral spine.

Safety

Use a foam pad or exercise mat under the down knee to prevent joint discomfort.

Muscles

Latissimus dorsi prime mover
Teres major synergist
Rear deltoid synergist
Rhomboids synergist
Lower trapezius synergist
Biceps brachii synergist
Brachialis synergist
Obliques stabilizer
Rectus abdominis stabilizer
Gluteus maximus stabilizer

Joints

Shoulder: Extension, Adduction
Shoulder blade: Depression, Retraction, Downward rotation
Elbow: Flexion
Lumbar spine: Isometric stabilization

Details

Movement: Vertical pull, Horizontal pull
Modality: Hypertrophy, Strength
Mechanics: compound
Force: pull
Laterality: unilateral
Kinetic chain: open
Level: beginner
Equipment: Cable machine
Record: Repetitions and Load
Load: external, weight stack

variation of Single-Arm Cable High Row
substitute for Single-Arm Cable High Row
substitute for Cable Half-Kneeling Single-Arm Lat Pulldown
substitute for Half-Kneeling Single-Arm Lat Pulldown

Sources

wger: High Row, by aahuja (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

half-kneeling-cable-high-row.json