Cable One Arm Kneeling High Row

Kneel on both knees beside a high pulley with your hips resting back toward your heels, and grab the overhead handle with one hand. With your arm reaching long overhead, sit tall and brace your abs to lock your torso in place.

Drive your elbow down toward your side and pull the handle down to shoulder height. Keep your torso upright and think of the elbow coming down beside your ribs to make the one-sided lat contraction clear.

Pause briefly at the bottom, then slowly reach your arm back up to the starting position. Feel your lat lengthen while controlling the return so your shoulder does not get pulled up toward your ear.

The key is feeling the lat along your working side shorten and lengthen. If it feels like an arm pull, focus on driving the elbow down rather than the hand.

Kneeling on both knees gives your legs little to brace with, so it is easy to lean back or tilt sideways. If your torso drifts or twists toward the cable, your lower back and arm take over, so lower the weight.

Exhale as you pull and inhale as you reach back up. Keeping your abs braced while breathing stops the kneeling position from wobbling.

With less leg involvement than the half-kneeling one-arm pulldown, you can focus more on torso stability and lat feel. Use a mat if your knees feel uncomfortable, and do the same number of reps with each arm.