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Cable Kneeling Single-Arm High Pulley Row
A unilateral kneeling row performed on a high cable pulley, primarily targeting the lats and upper back while simultaneously engaging the core for anti-rotation stability.
About Exercise
Equipment
Single Cable Machine, Handle Cable Attachment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Shoulders, Abs, Obliques
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Biceps
6/10Brachialis
Shoulders
5/10Rear Delts
Abs
4/10Rectus Abdominis
Obliques
4/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Keep rest shorter for endurance or high-volume sets.
How to Perform
Set the cable pulley to the highest position and attach a single-grip handle. Kneel facing the machine, far enough back to allow a full stretch, maintaining an upright and stable torso.
- Grasp the handle with one hand, brace your core tightly, and slightly lean forward.
- Initiate the pull by depressing the shoulder blade, driving the elbow down and back toward your hip.
- Pull the handle fully until the elbow is alongside the body, squeezing the working lat hard.
- Slowly reverse the motion, controlling the resistance back to the starting position for a deep lat stretch.
- Complete all desired repetitions on one arm, then switch sides and repeat the sequence.
Coaching Tips
Form Cues
- Drive the elbow down
- Squeeze the lat hard
- Resist torso rotation
- Control the negative
- Stay tall and stable
Breathing
Inhale during the controlled eccentric (return phase) and exhale forcefully as you pull the handle down and contract the back muscles, maintaining a rigid core brace.
Tempo
3-0-1
Range of Motion
Start with a full stretch allowing shoulder elevation and end with the elbow tight against the ribcage for maximal lat contraction.
Safety
Safety Notes
- Maintain a neutral spine; avoid overarching the lower back.
- Ensure the kneeling surface is adequately padded to protect the knees.
- Prioritize core stability over heavy load.
Spotting
Not recommended. Use appropriate weight and focus on strict form; drop the handle if necessary.
Common Mistakes
- Shrugging the shoulder toward the ear
- Using momentum or leaning back excessively
- Allowing the torso to rotate away from the anchor point
- Stopping short of a full stretch
When to Avoid
- Acute shoulder injury or impingement
- Severe knee pain preventing kneeling
- Lower back instability issues
Flexibility Needed
- Full active shoulder range of motion
Build Up First
- Basic core bracing competency
- Ability to execute a standing cable row
Also known as
Kneeling High Cable Row, Single Arm Kneeling Lat Pull, Kneeling Single Arm Cable Pull
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