VARIATIONS
Kneeling Single-Arm High Pulley Row
Single handle pulled toward hip with one arm.
This unilateral compound movement targets the latissimus dorsi while engaging the biceps and rhomboids. The kneeling position stabilizes the hips to isolate back strength and correct muscle imbalances.
HOW TO DO IT
- Attach a single handle to the high pulley and select your weight.
- Kneel facing the tower and grab the handle with one arm fully extended.
- Pull the handle down toward your hip while rotating your palm inward.
- Squeeze your shoulder blade back and hold briefly at the bottom.
- Slowly return your arm to the starting position with control.
COMMON MISTAKES
- Using momentum by swaying the torso instead of pulling with the back.
- Stopping the range of motion short before full shoulder retraction.
- Allowing the shoulder to shrug up toward the ear during the pull.
TIPS
- Drive your elbow down and back rather than pulling with your hand.
- Keep your torso upright and avoid leaning away from the machine.
- Initiate the movement by depressing the shoulder before bending the elbow.
DETAILS
- Muscles
- LatsBack
- Equipment
- Cable Machine
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Row
- Handle
- D-handle
- Arms
- One
- Legs
- Both
- Hand orientation
- Rotating (turns during the rep)
- Body position
- Kneeling
- Facing
- Facing the anchor
- Pulley height
- High
SIMILAR EXERCISES
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Ratings
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