Kneeling Single-Arm High Pulley Row
Kneeling Single-Arm High Pulley Row is a beginner-level compound in the strength category that primarily works the lats. It also recruits the biceps and mid back. It is performed with cable.
How to do it
- 1Attach a single handle to a high pulley and make your weight selection.
- 2Kneel in front of the cable tower, taking the cable with one hand with your arm extended. This will be your starting position.
- 3Starting with your palm facing forward, pull the weight down to your torso by flexing the elbow and retract the shoulder blade. As you do so, rotate the wrist so that at the completion of the movement, your palm is now facing you.
- 4After a brief pause, return to the starting position.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.