Start
End
Kneeling Single-Arm High Pulley Row
تجديف ببكرة عالية راكعًا بذراع واحدة
Target Muscles
Blue = primary · Gray = secondary
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- 1
Attach a single handle to a high pulley and make your weight selection.
- 2
Kneel in front of the cable tower, taking the cable with one hand with your arm extended. This will be your starting position.
- 3
Starting 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
After a brief pause, return to the starting position.
Important tips
Initiate every pull from your shoulder blades, not your hands.
Keep your torso still — no swinging for extra reps.
Pause briefly at full contraction before returning.
