Kneeling One-Arm High Pulley Cable Row

Differentiation: Mechanics

This variation of a Kneeling Row is unique. Here is how: you perform reps with one arm for a full set, | then switch the handle to your other arm. Working individual sides allows you to develop each side of your back individually.

Starting Position

To get into starting position, do this...

1) Locate a cable machine.

2) Set the pulley at its highest setting.

3) Obtain a single stirrup handle attachment.

4) Clip the single stirrup handle attachment onto the pulley hook.

5) Kneel on the floor in front of the cable machine.

6) Reach up to grasp the handle with one hand

7) ...with your arm fully extended and palm forward.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while you rotate your wrist and pull the handle downward

3) ...until the handle touches your chest.

4) Hold this position for a count of one second.

5) Then, inhale while you gradually allow the handle to retract to the overhead position

6) ...until your arm is straight.

7) Repeat reps for a full set using that arm.

8) When all reps are finished, switch the handle to your other hand. Then, perform the same number of reps using your other arm.

Proper Form

Pay special attention to following proper form by...

Keep your upper arm as close to your body as possible.

Be sure to use your lat muscles, not your biceps muscles to perform this exercise.

Gear Advice

We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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