Back / Beginner / Compound (multi-joint)

Kneeling Single-Arm High Pulley Row

A cable exercise for the lats, with the biceps, upper back and forearms assisting.

At a glance

Primary

Lats

Secondary

Biceps, Upper back (rhomboids, mid/lower traps), Forearms & grip

Equipment

Cable station

Movement pattern

Row, Shoulder-blade squeeze

Level

Beginner

Type

Back, Compound (multi-joint), One side at a time

How to do it

1. Attach a single handle to a high pulley and make your weight selection.
2. Kneel in front of the cable tower, taking the cable with one hand with your arm extended. This will be your starting position.
3. 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.
4. After a brief pause, return to the starting position.

Common mistakes

• ✗ Shrugging the shoulders up to the ears.

  Why it hurts: The upper traps take over and the neck gets tight.

  ✓ Instead: Start by drawing the shoulders down, then pull the elbows down and back.

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