Cable Kneeling Row (Meadow Alternate)
The cable kneeling row in the meadow alternate style is a unilateral cable exercise targeting the lats and upper back. Kneeling creates a stable base while the alternating arm and knee position encourages a strong lat stretch and full range of motion.
How to do it
- Attach a single handle to a low cable pulley and kneel on one knee facing the machine.
- Grasp the handle with the opposite hand to your planted knee, arm fully extended.
- Brace your core and keep your torso upright with a slight forward lean.
- Pull the handle toward your hip by driving your elbow back and squeezing your lat.
- Pause at full contraction, then slowly return to the starting position.
- Complete the desired repetitions before switching sides.
Form cues
- Keep your torso steady with a slight forward lean.
- Drive your elbow back toward your hip.
- Pause for a second at full contraction.
- Control the weight all the way back to the start.
Breathing: Inhale as you extend your arm and let the weight stretch your lat, and exhale as you pull the handle toward your hip.
Common mistakes
- Using momentum by rocking the torso, which takes the work away from your lats.
- Pulling with the hands instead of driving with the elbows, which fatigues your forearms too quickly.
- Shrugging the shoulder up toward the ear, which causes tension in the neck.
Muscles worked
Primary: lats. Secondary: rhomboids, biceps, traps.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per side, rest 60 seconds
Lose weight
3 sets × 12–15 reps per side, rest 45 seconds
Build muscle
3–4 sets × 8–12 reps per side, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel shoulder discomfort, ease off the weight or choose a gentler seated rowing option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I feel this more in my biceps than my back?
Focus on initiating the pull by driving your elbow backward rather than bending at the wrist and squeezing with your hand.
Why kneel instead of sitting?
Kneeling creates a stable, balanced base that helps isolate your upper body and allows for a deeper stretch in the lats.
How often can I do this exercise?
Most beginners can include back-pulling movements like this 2 to 3 times per week with at least one rest day between sessions.