Kneeling Single-Arm High Pulley Row

Also called single arm kneeling row, one arm high pulley row and kneeling lat row.

Works

Lats, plus biceps and upper back

Equipment

Cable

Level

Beginner

Type

Compound

How to do it

Setup. Attach a single handle to a high pulley and make your weight selection.

1. Kneel in front of the cable tower, taking the cable with one hand with your arm extended. This will be your starting position.
2. 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.
3. After a brief pause, return to the starting position.

Cues

• Kneel, arm extended to the cable.
• Pull the elbow to the ribs.
• Rotate to palm in at the bottom.
• Return to a full stretch.

Common mistakes

• Twisting the torso.
• Shrugging.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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