maratoolKneeling Single-Arm High Pulley Row
How to do the kneeling single-arm high pulley row
- Attach a single handle to a high pulley and make your weight selection.
- Kneel in front of the cable tower, taking the cable with one hand with your arm extended. This will be your starting position.
- 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.
- After a brief pause, return to the starting position.
Muscles worked
The prime mover is the latissimus dorsi, which pulls the upper arm down and back toward the ribcage.
Because more than one joint is moving, the work does not stay in one place: the biceps add force at the elbow; the mid-back retracts the shoulder blades so the shoulder has something solid to work from.
Every exercise for:LatsBicepsMiddle back
How this movement works
The load travels toward you and several joints bend to bring it there. The arms finish work the back starts, so grip and elbow flexors sit in the path of every repetition: when people stall on a compound pull, it is more often the hands giving out than the primary muscle running out of force.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
A cable holds tension for the whole range, including the point where a free weight would go slack. Moving the pulley changes the angle the resistance arrives from without changing the movement.
Every exercise using:Cable
These train the lats too, using equipment this one does not:
- Latissimus Dorsi-SMRfoam roll
- Leverage Iso Rowmachine
- Narrow Parallel Grip Chin-upsbarbell + body only
- Overhead Slammedicine ball
- Pullupsbody only
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 45 lats exercises in this database, 23 are listed at beginner level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.