Kneeling Single-Arm High Pulley Row

A beginner strength exercise for the lats, done with a cable.

Kneeling Single-Arm High Pulley Row: finishing position

Main muscles: Lats
Also works: Biceps and Upper back
Equipment: Cable
Level: Beginner
Type: Compound
Movement: Pull

How to do the Kneeling Single-Arm High Pulley Row

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

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Kneeling Single-Arm High Pulley Row

Questions

What muscles does the Kneeling Single-Arm High Pulley Row work?

Mainly the lats, with the biceps and upper back helping.

Is the Kneeling Single-Arm High Pulley Row good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Kneeling Single-Arm High Pulley Row?

Good alternatives that train the lats: Close-Grip Front Lat Pulldown, Kneeling High Pulley Row, One Arm Lat Pulldown or Shotgun Row.

How many sets and reps of the Kneeling Single-Arm High Pulley Row should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).