Intermediate exercise

Kneeling Single-Arm High Pulley Row

Also called SA Half-Kneeling Lat Pulldown, Single-Arm Half-Kneeling Cable Lat Pulldown

Technique

How to perform Kneeling Single-Arm High Pulley Row

Attach a single D-handle to a high cable pulley and face the machine in a half-kneeling stance.
Place the knee on your working-arm side beneath your hip and the opposite foot forward on the floor.
Reach overhead for the handle with your palm facing inward and keep your ribs above your pelvis.
Draw your elbow down toward your ribs, letting the shoulder blade move back and down without leaning or twisting your torso.
Finish with the handle beside your upper chest and the elbow close to your side rather than forcing it far behind your body.
Straighten your arm overhead under control and let the shoulder blade follow the reach.
Complete the planned repetitions, then switch your working arm and kneeling stance.

Programming relevance