Kneeling Single-Arm High Pulley Row

Back · Cable

How to do it

A single handle on the high pulley. Kneel in front of the tower with the arm extended overhead and the palm facing forward. Pull towards your torso by flexing the elbow and driving the shoulder blade down and back, rotating the hand slightly so you finish palm-in; hold a second and return to a full stretch. One-armed you can take the elbow further back and really feel the lat close, and the other side of your midsection works to stop you turning. The classic mistake is rotating the torso to reach further.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Biceps

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