kneeling single-arm high pulley row

What is kneeling single-arm high pulley row? The kneeling single-arm high pulley row is a strength training exercise that targets the muscles of the back, shoulders, and arms. This exercise helps improve upper body strength, posture, and muscle balance.

Start by setting up a high pulley machine with an appropriate weight.
Kneel down in front of the machine, facing the weight stack.
Grasp the handle with one hand and pull it towards your side while keeping your elbow close to your body.
Focus on squeezing your shoulder blades together as you pull the handle towards your torso.
Slowly return the handle to the starting position and repeat for the desired number of repetitions.
Switch sides and perform the exercise with the other arm.

Rounding the back: Keep your back straight throughout the exercise to avoid strain.
Using momentum: Avoid swinging the weight by using controlled movements. - Not fully extending the arm: Make sure to fully extend your arm at the starting position for a complete range of motion.
Using too much weight: Choose a weight that allows you to perform the exercise with proper form.

Engage your core muscles to stabilize your body during the exercise.
Focus on squeezing your shoulder blades together at the peak of the movement for maximum back engagement. - Control the weight throughout the exercise, both during the contraction and the release.
Maintain a slow and controlled tempo for better muscle activation.

Primary muscles: Latissimus dorsi (lats), rhomboids, trapezius, biceps - Secondary muscles: Rear deltoids, forearms