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Half Kneeling Diagonal 1-Arm Row

The half-kneeling Diagonal 1-arm Row will help you strengthen and build muscle in your back in similar nature to a pull-up.  Your lats, lower traps, and rhomboids will directly benefit from this exercise.

  1. Firmly support your active arm side knee on a pad with opposite foot in front of you on the floor.
  2. Establish a strong base of support with the cable handle in your hand.
  3. Ensure the angle of your cable pull is at 60-75 degrees (relative to the floor).
  4. Pull the handle back while remaining wide through your shoulders.  Your elbow should not travel behind your back.
  5. Continue the movement with optimal tension through your back musculature.