Kneeling Single-Arm High Pulley Row
Learn how to do kneeling single-arm high pulley row with a clear setup, controlled movement, and a technique you can repeat.
How to do kneeling single-arm high pulley row
- Attach a single handle to a high pulley and make your weight selection.
- Kneel in front of the cable tower, taking the cable with one hand with your arm extended. This will be your starting position.
- 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.
- After a brief pause, return to the starting position.
Kneeling Single-Arm High Pulley Row: muscles worked
Primary focus: back. Supporting muscles: Biceps.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do kneeling single-arm high pulley row?
Attach a single handle to a high pulley and make your weight selection. Kneel in front of the cable tower, taking the cable with one hand with your arm extended. This will be your starting position. 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.
What muscles does kneeling single-arm high pulley row work?
Kneeling Single-Arm High Pulley Row primarily trains the back, with the biceps contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for kneeling single-arm high pulley row?
Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control.
What can I do instead of kneeling single-arm high pulley row?
Related options include Kneeling High Pulley Row, Close-Grip Front Lat Pulldown, Full-Range Lat Pulldown. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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