Kneeling Single-Arm High Pulley Row

What it is

This unilateral pulling movement targets your back muscles from a stable kneeling position. It primarily engages your latissimus dorsi, with assistance from your biceps and middle back. Performing it with a high cable pulley allows for consistent resistance throughout the range of motion.

Technique tips

• Maintain a stable core and upright posture throughout the movement.
• Initiate the pull by retracting your shoulder blade first.
• Smoothly rotate your wrist, finishing with your palm facing your body.
• Control the release back to the extended starting position.
• Exhale as you pull the handle towards your torso.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.