Kneeling Single-Arm High Pulley Row
The Kneeling Single-Arm High Pulley Row is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Lats, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The lats handles the primary load during this movement. The biceps and middle back assist as stabilizers throughout the range of motion.
How to Kneeling Single-Arm High Pulley Row
- 1
Attach a single handle to a high pulley and make your weight selection.
- 2
Kneel in front of the cable tower, taking the cable with one hand with your arm extended. This will be your starting position.
- 3
Starting 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.
- 4
After a brief pause, return to the starting position.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Kneeling Single-Arm High Pulley Row work?
The Kneeling Single-Arm High Pulley Row primarily works the Lats. Secondary muscles include the Biceps, Middle Back, which assist during the movement.
Is the Kneeling Single-Arm High Pulley Row good for beginners?
Yes, the Kneeling Single-Arm High Pulley Row is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Kneeling Single-Arm High Pulley Row?
You need cable to perform the Kneeling Single-Arm High Pulley Row. Most commercial gyms will have this available.
Track Your Progress
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