How to Perform a Kneeling Single-Arm Cable Row:
Keep your core strong and your spine neutral
Initiate the movement by retracting your shoulder blades (pinning your shoulder blades back); the muscles in the upper back should be the main focus and not just the pulling of the arms.
Pull the weight till your elbow is as far back as it can get and your shoulder blades are fully retracted
Keep the muscles under tension the entire time
