10 Best Kneeling Single-arm High Pulley Row Alternatives for Limited Equipment
If you can't perform the kneeling single-arm high pulley row, use single-arm dumbbell rows, lat pulldowns, single-arm cable high-to-low rows, resistance-band high rows, or inverted rows to target the lats. Emphasize pulling the elbow down and back with a full scapular retraction cue to replicate the high-to-low line of pull and lat engagement.
Original Exercise: Kneeling Single-arm High Pulley Row
How to Perform Kneeling Single-arm High Pulley Row
- Attach a single handle to a high pulley and make your weight selection.
- Kneel in front of the cable tower, taking the cable with one hand with your arm extended. This will be your starting position.
- 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.
- After a brief pause, return to the starting position.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Compound
Best Kneeling Single-arm High Pulley Row Alternatives
1. Cable One Arm Pulldown
85.9% MatchHow to perform this exercise
- Attach a single handle to a high pulley cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the handle with an overhand grip and extend your arm fully.
- Keep your back straight and your core engaged.
- Pull the handle down towards your side while keeping your elbow close to your body.
2. Band Kneeling One Arm Pulldown
84.7% MatchHow to perform this exercise
- Attach the band to a sturdy anchor point above your head.
- Kneel down and hold the band with one hand, palm facing down.
- Extend your arm fully overhead, keeping your elbow slightly bent.
- Engage your lat muscles and pull the band down towards your side, bringing your elbow towards your ribcage.
- Pause for a moment at the bottom, then slowly release the tension and return to the starting position.
3. Alternate Lateral Pulldown
84.3% MatchHow to perform this exercise
- Sit on the cable machine with your back straight and feet flat on the ground.
- Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
- Lean back slightly and pull the handles towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
- Repeat for the desired number of repetitions.
4. Cable Lateral Pulldown With V-bar
82.9% MatchHow to perform this exercise
- Sit down on the cable pulldown machine and grab the v-bar attachment with an overhand grip.
- Adjust the knee pad so that your thighs are secured under it.
- Keep your back straight and lean back slightly.
- Pull the v-bar down towards your upper chest while keeping your elbows close to your body.
- Squeeze your back muscles at the bottom of the movement.
5. Cable One Arm Straight Back High Row (kneeling)
80% MatchHow to perform this exercise
- Attach a handle to a cable machine at waist height.
- Kneel down facing the cable machine and grab the handle with one hand.
- Keep your back straight and your core engaged.
- Pull the handle towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement.
6. Cable Wide Grip Rear Pulldown Behind Neck
79.4% MatchHow to perform this exercise
- Adjust the cable machine so that the pulldown bar is at a height above your head.
- Sit down on the seat and grab the pulldown bar with a wide overhand grip.
- Keep your back straight and your chest up as you lean back slightly.
- Pull the bar down towards your upper chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
7. Cable Lat Pulldown Full Range Of Motion
78.9% MatchHow to perform this exercise
- Sit on the lat pulldown machine with your knees positioned under the pads.
- Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.
- Lean back slightly and keep your chest up, maintaining a slight arch in your lower back.
- Pull the bar down towards your upper chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position.
8. Close-Grip Front Lat Pulldown
78.3% MatchHow to perform this exercise
- Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
- Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
- As you have both arms extended in front of you - while holding the bar at the chosen grip width - bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary (only the arms should move). The forearms should do no other work except for holding the bar; therefore do not try to pull the bar down using the forearms.
- After a second in the contracted position, while squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
9. Band Underhand Pulldown
76.9% MatchHow to perform this exercise
- Attach the band to a high anchor point, such as a pull-up bar or sturdy beam.
- Stand facing the anchor point with your feet shoulder-width apart.
- Grasp the band with an underhand grip, hands slightly wider than shoulder-width apart.
- Extend your arms fully overhead, keeping your elbows slightly bent.
- Engage your lats and pull the band down towards your chest, squeezing your shoulder blades together.
10. Cable Rear Pulldown
73.9% MatchHow to perform this exercise
- Adjust the cable machine so that the pulley is at the highest position.
- Sit facing the machine with your feet flat on the ground and your knees slightly bent.
- Grasp the cable attachment with an overhand grip, hands slightly wider than shoulder-width apart.
- Lean back slightly, keeping your back straight and your chest up.
- Pull the cable attachment down towards your chest, squeezing your shoulder blades together.
Why You Might Need a Kneeling Single-arm High Pulley Row Alternative
You might substitute this exercise for shoulder pain in the kneeling position, lack of cable stations, or to vary muscle stimulus. The kneeling high-pulley row places a high-to-low vector that emphasizes lat extension and scapular depression; substitutes change loading angle, torso stabilization demands, and range of motion. For example, a single-arm dumbbell row reduces shoulder elevation and increases pelvic stability—cue a long spine and drive the elbow back to load the lower lat fibers. If you need less rotation, use a lat pulldown and focus on pulling the bar to the chest with scapular retraction to mimic the same lat activation.
How to Choose the Right Substitute
Select a substitute based on available equipment, pain or mobility limits, and the movement pattern you want to preserve. Prioritize exercises that reproduce the high-to-low pull if your goal is the same lat fiber recruitment—use a single-arm cable high-to-low or a resistance-band high row and cue elbow-driven pulls and scapular depression. If you lack cables, pick a one-arm dumbbell row for similar unilateral loading; hinge from the hips, keep your torso stable, and pull the elbow to the hip to emphasize lat extension. For rehab, use lighter bands and slow eccentric control to protect the shoulder joint.
Frequently Asked Questions
What muscles does Kneeling Single-arm High Pulley Row work?
It primarily targets the latissimus dorsi while recruiting the teres major, posterior deltoid, and scapular retractors (rhomboids and middle trapezius). The biceps assist as elbow flexors and the core stabilizes the torso—cue a tight core and pull the elbow down and back to maximize lat activation.
What is the best bodyweight alternative to Kneeling Single-arm High Pulley Row?
The inverted row is the top bodyweight substitute. Set a bar at mid-height, keep the body straight, retract the scapula, and pull your chest to the bar with elbows driving back to load the lats and scapular retractors effectively.
Can I build muscle without doing Kneeling Single-arm High Pulley Row?
Yes. You can achieve hypertrophy with other horizontal and vertical pulling patterns like single-arm dumbbell rows, lat pulldowns, and pull-ups. Emphasize progressive overload, full range of motion, and a deliberate contraction—cue strong scapular retraction and a controlled eccentric on each rep to stimulate the lats.
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