Kneeling Single-Arm High Pulley Row

How to perform

1. 01Attach a single handle to a high pulley and make your weight selection.
2. 02Kneel in front of the cable tower, taking the cable with one hand with your arm extended. This will be your starting position.
3. 03Starting with your palm facing forward, pull the weight down to your torso by flexing the elbow and retract the shoulder blade. As you do so, rotate the wrist so that at the completion of the movement, your palm is now facing you.
4. 04After a brief pause, return to the starting position.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.