Kneeling Single-Arm High Pulley Row

Technique

How to perform Kneeling Single-Arm High Pulley Row

1. Attach a single‑handle grip to a high pulley and kneel so your right knee is on the floor beneath your hip while your left foot is planted forward for stability.
2. Reach up with your right hand to grasp the handle, arm fully extended and palm facing inward, then engage your core, tuck your ribs, and keep your torso tall - this is your starting position.
3. Exhale as you drive your right elbow down and back toward your rib cage, squeezing your shoulder blade toward your spine without leaning or rotating your torso.
4. Pause briefly when the handle is beside your upper chest and your elbow is close to your side, feeling full contraction through your lats.
5. Inhale as you slowly extend your arm overhead, allowing the handle to rise until your lats are fully stretched while maintaining control and preventing the weight stack from touching.
6. Repeat for the recommended number of repetitions, then switch to a left‑knee‑down stance and perform the movement with your left arm.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi.