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Description
Kneeling Single Arm High Pulley Row is a cable exercise performed kneeling with one arm that works the back muscles unilaterally. This movement targets the latissimus dorsi, teres major, rhomboid, and rear deltoid muscles. Thanks to unilateral work, muscle imbalances on both sides of the back can be detected and corrected. Pulling from the high pulley position activates the upper back muscles more effectively. The kneeling position helps protect the lower back by increasing core stability. It is an ideal exercise for athletes who want to strengthen the mind-muscle connection and perform detail work.
Step-by-Step Instructions
- 1
Set the cable machine pulley height to the highest level and attach a single handle attachment
- 2
Kneel on one knee facing the machine, grasp the attachment with your opposite hand
- 3
Pull the cable toward the side of your chest while keeping your elbow close to your body
- 4
At the end point, feel the contraction briefly by squeezing your back muscles
- 5
Return the weight to the starting position in a controlled manner and maintain tension in the lat muscle
- 6
After completing the designated number of repetitions, perform the same movement for the other side
Key Points
- ✓Keep your body stable while on one knee, engage your abdominal muscles
- ✓Pull the cable from shoulder level, elbow should go up and back
- ✓Fully retract and squeeze the scapula with each repetition
- ✓Perform the movement only with your arm, without rotating the torso
- ✓You can use your free hand to maintain balance
Common Mistakes
- ✗Pulling by rotating the body - core instability and deviation from target muscle
- ✗Using too much weight - leads to form breakdown and rotational movement
- ✗Elevating shoulders - creates trapezius dominance
- ✗Performing the movement too quickly - muscle control and activation decreases
Breathing
Inhale when the arm is extended, exhale while pulling. Maintain breath control throughout the movement to preserve core stability.
Muscle Activation
Safety
Precautions
- Those with knee problems should use an alternative position
- Those with shoulder injuries should be careful
- Those with rotator cuff problems should limit range of motion
- Those with lower back pain should correct their posture
Safety Tips
- Place a cushion or mat under your knee
- Keep your back straight, move only the arm
- Keep your chest open and pull shoulders back throughout the movement
- Perform equal number of repetitions on both sides
Frequently Asked Questions
Which muscles does Kneeling Single Arm High Pulley Row work?
Kneeling Single Arm High Pulley Row primarily works these muscles: Lats, Rhomboids. It also engages: Biceps, Rear delts, Core.
Is Kneeling Single Arm High Pulley Row suitable for beginners?
Kneeling Single Arm High Pulley Row is a Intermediate level exercise. Learning difficulty: Moderate.
Can Kneeling Single Arm High Pulley Row be done at home?
Kneeling Single Arm High Pulley Row usually requires gym equipment, so it can be hard to do at home.
What are common mistakes when doing Kneeling Single Arm High Pulley Row?
One of the most common mistakes: Pulling by rotating the body - core instability and deviation from target muscle
How many sets and reps for Kneeling Single Arm High Pulley Row?
Recommended: 3-5 sets and 8-12 reps.
Exercise Information
Equipment
Primary Muscles
Secondary Muscles
Benefits
- ✓Corrects muscle imbalances through unilateral work
- ✓Develops lat and upper back muscles in a targeted manner
- ✓Strengthens core stabilization
- ✓Supports muscle hypertrophy with wide range of motion