Kneeling Single-Arm High Pulley Row

How to do the 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.

Muscles worked

Role	Muscles
Primary	lats
Secondary	biceps, middle back
Equipment	cable machine
Difficulty	beginner
Type	compound

No cable machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Chin-Up Bodyweight Pullups Bodyweight V-Bar Pullup Bodyweight Wide-Grip Rear Pull-Up Bodyweight Leverage Iso Row Machine Bent-Arm Barbell Pullover Barbell

Harder than the Kneeling Single-Arm High Pulley Row

Bent-Arm Barbell Pullover intermediate · Barbell Elevated Cable Rows intermediate · Cable Machine Wide-Grip Rear Pull-Up intermediate · Bodyweight

Superset the Kneeling Single-Arm High Pulley Row with

Opposing shoulders and chest work — alternate sets without extra rest.

Alternating Cable Shoulder Press shoulders Cable Chest Press chest Cable Internal Rotation shoulders Cable Rope Rear-Delt Rows shoulders

Common questions

What muscles does the Kneeling Single-Arm High Pulley Row work?

The Kneeling Single-Arm High Pulley Row primarily works the lats, with the biceps and mid back as secondary movers. Chin-Up, Close-Grip Front Lat Pulldown, and Full Range-Of-Motion Lat Pulldown train the same muscle, across 7 equipment types.

What equipment do you need for the Kneeling Single-Arm High Pulley Row?

A Cable Machine. Without a cable machine, Chin-Up, Pullups, and V-Bar Pullup train the same muscle, and 8 of the catalogue's options for this muscle need no equipment.

Is the Kneeling Single-Arm High Pulley Row suitable for beginners?

Yes, the Kneeling Single-Arm High Pulley Row is rated beginner. Bent-Arm Barbell Pullover, Elevated Cable Rows, and Wide-Grip Rear Pull-Up are the progressions from here.

Where should the Kneeling Single-Arm High Pulley Row go in a workout?

Early — the Kneeling Single-Arm High Pulley Row is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Alternating Cable Shoulder Press and Cable Chest Press later.

Similar exercises

Chin-Up Bodyweight Close-Grip Front Lat Pulldown Cable Machine Full Range-Of-Motion Lat Pulldown Cable Machine Gironda Sternum Chins Other Equipment Kipping Muscle Up Other Equipment Kneeling High Pulley Row Cable Machine