Single Arm Kneeling Cable Row

The kneeling single arm cable row pulls a high pulley handle toward the body while you kneel with your back to the machine, and the position does something a seated row cannot. With the hips fixed on the floor and no bench to brace against, nothing can contribute except the back itself, and the angle of the cable means the lat works through a long diagonal range rather than a short horizontal one. Leading with the elbow rather than the hand is the cue that makes the difference here, since pulling with the hand recruits the biceps first and leaves the lat doing less than it should. The asymmetric load also asks the core to resist rotation on every repetition. Keep the torso square and let the shoulder blade travel forward at the start of each pull.