Kneeling One Arm High Pulley Row

Kneel like a curious cub and tug that high cable down and back like you are pulling a honey jar off a tall shelf. Keep your ribs tucked and your belly braced so your den does not twist. One paw at a time, you will build a strong, wide bear back.

Instructions

1. Set a cable pulley to a high position and attach a single handle.
2. Kneel facing the machine with the working-side knee down and the other foot planted for stability.
3. Grab the handle with the working hand, arm extended, shoulder down and away from your ear.
4. Brace your core and keep your torso tall and square to the machine.
5. Pull the handle down and back toward your lower ribs/hip, driving the elbow toward your back pocket.
6. Pause briefly while squeezing your lat and upper back.
7. Slowly return to the start with control, allowing the shoulder blade to protract slightly without shrugging.
8. Complete reps, then switch sides.

Benefits

• Builds lat and upper-back strength with constant cable tension
• Improves left-right pulling symmetry through unilateral work
• Enhances scapular control (retraction/depression) for healthier shoulders
• Trains anti-rotation core stability in a half-kneeling/kneeling base
• Transfers well to pull-ups, rows, and sport pulling patterns

Key Points

• Keep ribs down and pelvis stacked; avoid twisting toward the pulling arm.
• Lead with the elbow; keep the wrist neutral and shoulder packed.
• Pull toward lower ribs/hip to bias the lat rather than the upper traps.
• Use a controlled eccentric and full reach without losing shoulder position.
• Choose a load that lets you stay tall and stable while kneeling.

Common Mistakes

• Rotating the torso or leaning back to move the weight
• Shrugging the shoulder up toward the ear during the pull
• Pulling too high toward the chest, turning it into a trap-dominant movement
• Letting the elbow flare excessively and losing lat engagement
• Bouncing through reps or cutting the range of motion short
• Overarching the low back or letting ribs flare