Kneeling Single-Arm High Pulley Row

Kneeling Single-Arm High Pulley Row is a strength - unilateral pull with rotating grip exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Latissimus dorsi
Secondary muscles: Biceps brachii, Rhomboids and middle trapezius
Exercise type: Strength - unilateral pull with rotating grip

Exercise technique

Pulley
Attach a single handle to the high pulley.
Position
Kneel before the tower and extend the working arm forward and upward.
Grip
Start with your palm facing forward.
Pull
Bend the elbow and retract the shoulder blade to bring the handle toward your torso.
Rotate
Turn your palm toward you under control during the pull.
Pause
Pause at the bottom without rotating your torso.
Extend
Slowly reverse the palm rotation as you return the handle.

Key technique points

Coordinate elbow motion and palm rotation.
Maintain stable knee support.
Do not rotate toward the working side.
Rotate the forearm without bending the wrist.
Control shoulder lengthening.
Use the same setup for both sides.

Common mistakes

Turning the torso

Do not extend the single-arm pull through chest rotation.

Twisting the wrist

Do not imitate forearm rotation with wrist bending.

Raising the shoulder

Do not move the shoulder toward the ear as the elbow bends.

Shifting the hips

Do not sit backward over your knees to approach the cable.

Swinging the handle

Do not initiate the rotating path rapidly and lose shoulder control.

Releasing at the top

Do not let the pulley jerk you as your arm extends.

Frequently asked questions