Exercise guide
Kneeling Single-Arm High Pulley Row
The Kneeling Single-Arm High Pulley Row pulls one handle down from above the head toward the torso. The lat and middle back move the shoulder and arm while the biceps assist with elbow flexion. The hand rotates during the pull.
Training context
Why Use a Single-Arm High Row?
Training one side at a time allows the athlete to focus on shoulder-blade movement and notice differences between sides. The kneeling stance also reduces the ability to generate momentum with the legs.
The torso should remain mostly square to the cable. A small natural rotation of the arm is appropriate, but the entire body should not twist to finish the repetition.
Technique overview
Pull the elbow toward the side of the torso
Kneel facing the high pulley with the working arm extended. Begin the pull by moving the shoulder blade, then draw the elbow down and back while rotating the palm toward the body. Pause briefly and return slowly to the overhead position. Complete the set before changing sides.
Treat this as an overview and use a range, pace, and setup you can control.