Exercise library · Lats

How to Do Kneeling Single-Arm High Pulley Row

Step-by-step instructions, muscles worked and workouts that use the kneeling single-arm high pulley row.

How to do it

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Browse all workouts →

Similar exercises

Wide-Grip Lat PulldownLats

Shotgun RowLats

One Arm Lat PulldownLats

Kneeling High Pulley RowLats

Underhand Cable PulldownsLats

V-Bar PulldownLats

Gear for this exercise

Tube bands with handlesGym-like cable exercises at home.See it on Amazon →Door anchor for bandsTurns any door into a cable machine.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.