Uploaded July 2026 | Updated September 2026, 2 weeks ago
The goal of the half-kneeling single-arm row is to load the back muscles, especially the lats.
❌ Pulling the cable toward your chest often means more elbow flexion.
The result? The elbow flexors have to work harder and may become the limiting factor before your lats are fully challenged.
✅ Instead, pull the handle toward your belly button and keep your forearm aligned with the cable.
This reduces the demand on the elbow flexors and shifts more of the work back to the lats, where you want it. 💡
📲 Want the full breakdown?
Muscle by muscle, phase by phase. It's all inside the Muscle & Motion Strength Training App.
The goal of the half-kneeling single-arm row is to load the back muscles, especially the lats.
❌ Pulling the cable toward your chest often means more elbow flexion.
The result? The elbow flexors have to work harder and may become the limiting factor before your lats are fully challenged.
✅ Instead, pull the handle toward your belly button and keep your forearm aligned with the cable.
This reduces the demand on the elbow flexors and shifts more of the work back to the lats, where you want it. 💡
📲 Want the full breakdown?
Muscle by muscle, phase by phase. It's all inside the Muscle & Motion Strength Training App.
