Kneeling Single-Arm High Pulley Row
How to do the Kneeling Single-Arm High Pulley Row
- 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.
How to program the Kneeling Single-Arm High Pulley Row
Sets and reps
As a compound movement, the Kneeling Single-Arm High Pulley Row responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Kneeling Single-Arm High Pulley Row is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Kneeling Single-Arm High Pulley Row work?
The Kneeling Single-Arm High Pulley Row primarily targets the Lats. It also recruits the Biceps, Middle Back as supporting muscles.
What equipment do I need for the Kneeling Single-Arm High Pulley Row?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Kneeling Single-Arm High Pulley Row should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
