Kneeling Single-Arm High Pulley Row

Develop back strength and coordination with this isolated cable movement.

This single-arm row variation isolates each side of your back, allowing for balanced muscle development and improved control. The kneeling setup reduces momentum and keeps your focus on engaging the lats through a full range of motion.

Instructions

  1. Attach a single handle to a high pulley and set the desired weight.
  2. Kneel in front of the machine, grasping the handle with one hand and your arm extended overhead.
  3. Pull the handle down toward your torso, rotating your palm to face you as you row.
  4. Squeeze your shoulder blade at the bottom of the motion.
  5. Slowly return to the starting position and repeat. Switch arms after completing all reps.

Related Muscle Groups