Kneeling Single-Arm High Pulley Row

A unilateral cable rowing variation from a kneeling position that targets the lats, middle back, and obliques while addressing side-to-side imbalances.

Instructions

1. Attach a single handle to a high pulley machine and select an appropriate weight.
2. Kneel in front of the cable tower facing the machine.
3. Grasp the handle with one hand, extending your arm forward and across your body.
4. Keep your torso upright and your core engaged throughout the movement.
5. Initiate the pull by flexing your elbow and retracting your shoulder blade.
6. Pull the handle toward your torso by driving your elbow back and rotating your wrist.
7. At the completion of the movement, your palm should face you and the handle should be at your side.
8. Pause briefly to feel the contraction in your lat and middle back.
9. Slowly return to the starting position with a controlled eccentric contraction.

Tips

• The wrist rotation from palm forward to palm inward enhances lat activation.
• Drive your elbow back and down, not just pulling with your arm.
• Keep your torso relatively still; avoid rotating excessively or leaning backward.
• The single-arm variation demands core stability to prevent rotation.
• Focus on pulling with your lats and back muscles rather than your arm strength.
• This unilateral movement is excellent for addressing and preventing strength imbalances.