Kneeling Single-Arm High Pulley Row
Performed from a kneeling position to reduce cheating, this variation primarily targets your Lats, with support from Biceps, Middle Back. It requires cable and is best suited to beginner lifters.
Beginner level · Equipment: Cable · Compound · Pull
Primary muscles: Lats Secondary muscles: Biceps, Middle Back
How to perform Kneeling Single-Arm High Pulley Row
- Step 1. Attach a single handle to a high pulley and make your weight selection.
- Step 2. Kneel in front of the cable tower, taking the cable with one hand with your arm extended. This will be your starting position.
- Step 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.
- Step 4. After a brief pause, return to the starting position.
Frequently asked questions
What is the primary muscle group targeted by the kneeling single-arm high pulley row?
This exercise primarily targets the latissimus dorsi. The high-to-low pulling angle allows for a deep stretch and significant contraction of the mid and lower back fibers.
How should I position my body for maximum stability during this movement?
Kneel on the knee of the same side as the pulling arm while keeping the opposite foot planted forward. Maintain a neutral spine and brace your core to prevent the torso from rotating toward the machine.
What is a common mistake to avoid when performing this row?
Avoid using momentum or leaning back excessively to move the weight. Focus on driving the elbow down toward the hip while keeping the shoulder blade depressed throughout the repetition.
How can a beginner modify this exercise if kneeling is uncomfortable?
Beginners can perform the movement from a seated position on a bench or a chair. This provides a more stable base while maintaining the same vertical pulling mechanics and muscle engagement.
What is the recommended set and rep range for hypertrophy?
Perform 3 to 4 sets of 10 to 15 repetitions per arm. This higher rep range ensures controlled eccentrics and a strong mind-muscle connection with the lats.
Sample sets & reps for Kneeling Single-Arm High Pulley Row
- Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
- Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
- Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Lats exercises
- Band Assisted Pull-Up — band
- Bent-Arm Barbell Pullover — barbell
- Catch and Overhead Throw — ball
- Chair Lower Back Stretch — stretch
- Chin-Up — bodyweight
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