Kneeling Single-Arm High Pulley Row
Trains the Lats.
- Equipment
- A cable station
- Mechanic
- Compound
- Force
- Pull
- Level
- Beginner
How to do it
- Set a single handle on a high pulley and kneel a step back from the machine.
- Take the handle in one hand and let the arm extend up and forward.
- Sit tall on your knees with your hips under your shoulders and your stomach braced.
- Pull the handle down and back toward your ribs, driving the elbow behind you.
- Keep the shoulders square — the single arm will try to turn you.
- Return under control until the arm is extended and the shoulder blade has reached forward.
Common mistakes
- Rotating the torso open as you pull. Turning adds range that comes from the spine rather than the shoulder blade, and it means each side trains a different movement.
- Sitting back onto your heels. Once the hips drop, the trunk leans and bodyweight is pulling the cable.
- Letting the cable pull you off balance at the top. Kneeling on one arm is a narrow base, so the load is limited by what you can anchor rather than by what the back can pull.
- Matching half your two-arm weight. The trunk resisting rotation is usually the limit here before the lat is.