Duration required
Focus Area required
 s rest

Single Arm Half Kneel Row

Key Points:

  • Adjust the cable to the top, hold the grip in one hand and kneel.
  • Pull your elbow towards your hip until the grip is at your chest.
  • Slowly retract back to the start position and repeat.

Common Mistakes:

  • Swaying torso without control.
  • Using excessive momentum.
  • Having elbow come too wide from body.

Where you should 'feel it':

Primary Muscles:
Lats, Triceps, Biceps
Secondary Muscles:
Muscle diagram with the following muscles highlighted Lats, Triceps, Biceps,

Similar Exercises

Adjust the cable to the highest level. Hold the grip in one hand and step back, then place the knee on the active arms side down.

Starting with your arm extended pull your elbow towards the back of your hip, once the grip is aligned with the front of your chest slowly retreat to the start position. Your elbow should remain as close to your body as possible. Activate your core to keep your torso stable throughout. Repeat for the desired repetitions then switch sides.

Avoid swaying your torso or using excessive momentum.

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

Increase Member Retention
We reduce the pain of being inexperienced at the gym, helping members build a habit and avoid quitting.
Connected Equipment
We connect your equipment together so our guides can make smart suggestions to memebers.
24/7 Experience
Our interactive guides allow for 24/7 gyms to give members a 24/7 experience.
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