Kneeling Single-Arm High Pulley Row
The kneeling single-arm high pulley row has you anchored in a half-kneeling stance under a high cable pulley, pulling one handle down and back toward your ribs while the other arm braces on your front knee. It isolates one side of your back at a time, so the stronger lat can't cover for the weaker one the way it can on a barbell row. The half-kneeling base also strips out leg drive and momentum, leaving your lats, middle back, and biceps to do the actual pulling.
Why it works
Because the cable runs from a high anchor down to chest height, the line of pull matches the angle your lat fibers actually run, drawing your upper arm down and back rather than straight down the way a lat pulldown does. Working one arm at a time forces each side of your back to move its own load, which is exactly how strength imbalances between left and right get caught and corrected. The half-kneeling position takes your legs and lower back mostly out of the equation, so what you feel working is your lats pulling, your middle back squeezing the shoulder blade in, and your biceps assisting at the elbow.
Set up
- Set the pulley to its highest position and attach a single handle.
- Kneel on one knee directly under the pulley, with the opposite foot planted flat in front of you.
- Grip the handle with the arm on the same side as your front foot, so your torso can angle slightly toward the pull.
- Rest your free hand lightly on your front thigh and square your hips forward.
How to do it
- Pull the handle down and back, driving your elbow toward your hip rather than out to the side.
- Squeeze your shoulder blade toward your spine as the handle passes your ribs.
- Keep your torso still, resisting the urge to lean back or rotate to help the pull.
- Pause briefly with the handle at your side.
- Extend your arm back out under control, letting your lat stretch at the top.
- Finish all reps on one side before switching your kneeling leg and working arm.
Form cues
- Elbow drives toward your hip, not out to the side.
- Shoulder blade pulls back and down, not just the arm.
- Torso stays square, no leaning back to cheat the pull.
- Control the return; don't let the cable snap your arm straight.
Breathing: Exhale as you pull the handle back, inhale as you let your arm extend back out.
Common mistakes
Rotating the torso or leaning back to help drag the handle down.
Fix: Keep your hips and shoulders square to the pulley and lighten the load until you can hold that position.
Letting the elbow flare out to the side instead of driving back toward the hip.
Fix: Picture pulling the handle into your back pocket, which naturally keeps the elbow tucked.
Rushing the return and letting the cable yank the arm straight.
Fix: Slow the release to at least a two-count so the lat controls the stretch instead of the weight stack.
Skipping the free-hand brace on the front thigh.
Fix: Rest your free hand on your knee for a stable base; that support is what lets the working side isolate properly.
How to program it
- Work each arm through 3 sets of 10 to 12 reps before switching sides; that range fatigues the lat without needing to chase a heavy number on a single-arm pull.
- Because the load stays modest compared to a bent-over barbell row, this one tolerates showing up on back day and again later in the week without much recovery cost.
- Slot it early in a back session alongside a horizontal push for balance, or use it after your heaviest pulling move; it works fine as either the main pull or a finisher.
- Add weight in small increments; getting a couple of extra reps per arm before moving up the stack keeps both sides progressing evenly.
Safety notes
- Keep the load light enough that your torso never needs to twist to move it. Twisting under load is the point where this exercise stops training the back and starts stressing the spine.
- If your front knee complains on a hard floor, add a mat or folded towel underneath it rather than pushing through the discomfort.
Exercise profile
- Force
- Pull
- Mechanics
- Compound
- Category
- Strength
Frequently asked questions
How many reps should I do for the kneeling single-arm high pulley row?
Ten to twelve reps per arm across 3 sets works well for most people using it as an accessory row. Keep the weight light enough that your torso stays still through every rep.
What can I use instead of a high pulley for this row?
A resistance band anchored high on a rack or door gives you the same downward-and-back pulling angle. A one-arm dumbbell row is also a solid substitute if no cable station is free.
Why does my torso want to twist during this row?
That twist usually means the weight is heavier than your back can move on its own, so your body borrows momentum from rotation instead. Drop the load until you can keep your hips and shoulders square.
Which side should I row first?
Start with your weaker or less coordinated side while you're freshest, then match the same number of reps on the stronger side.