10 Best Kneeling Single-arm High Pulley Row Alternatives for Limited Equipment

The Kneeling Single-arm High Pulley Row is done kneeling with a cable machine. Ranked closest by our scoring: the Kneeling High Pulley Row, the One Arm Lat Pulldown and the Cable One Arm Pulldown. A harder version, the Cable Wide Grip Rear Pulldown Behind Neck, is listed below as a progression rather than a swap.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Kneeling Single-arm High Pulley Row

Kneeling Single-arm High Pulley Row
Primary muscle
Lats
Equipment
Cable
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Middle Back

How to perform Kneeling Single-arm High Pulley Row
  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.
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Ranked Kneeling Single-arm High Pulley Row Alternatives

10 substitutes, ranked by how closely each one matches the Kneeling Single-arm High Pulley Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Kneeling High Pulley Row

    1. Kneeling High Pulley Row

    92% match
    • Lats
    • Cable
    • Intermediate
    • Compound

    It uses the same equipment and still works the lats.

    How to perform this exercise
    1. Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This will be your starting position.
    2. Initiate the movement by flexing the elbows and fully retracting your shoulders, pulling the rope toward your upper chest with your elbows out.
    3. After pausing briefly, slowly return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Kneeling Single-arm High Pulley Row
    • Equipment: a cable, the same as the Kneeling Single-arm High Pulley Row
    • Body position: kneeling, the same as the Kneeling Single-arm High Pulley Row
  2. One Arm Lat Pulldown

    2. One Arm Lat Pulldown

    90% match
    • Lats
    • Cable
    • Intermediate
    • Compound

    Pick this when you want to work the lats with less balance to manage.

    How to perform this exercise
    1. Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.
    2. Pull the handle down, squeezing your elbow to your side as you flex the elbow.
    3. Pause at the bottom of the motion, and then slowly return the handle to the starting position.
    4. For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, the same as the Kneeling Single-arm High Pulley Row
    • Equipment: a cable, the same as the Kneeling Single-arm High Pulley Row
    • Body position: seated, not kneeling
    • Balance: easier to stay steady on than the Kneeling Single-arm High Pulley Row
  3. Cable One Arm PulldownPlay demonstration

    3. Cable One Arm Pulldown

    86% match
    • Lats
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Attach a single handle to a high pulley cable machine.
    2. Stand facing the machine with your feet shoulder-width apart.
    3. Grasp the handle with an overhand grip and extend your arm fully.
    4. Keep your back straight and your core engaged.
    5. Pull the handle down towards your side while keeping your elbow close to your body.
    6. Pause for a moment at the bottom of the movement, squeezing your lat muscle.
    7. Slowly release the handle back to the starting position.
    8. Repeat for the desired number of repetitions.
    9. Switch sides and repeat the exercise with the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, the same as the Kneeling Single-arm High Pulley Row
    • Equipment: a cable, the same as the Kneeling Single-arm High Pulley Row
    • Body position: seated, not kneeling
    • Balance: easier to stay steady on than the Kneeling Single-arm High Pulley Row
  4. Band Kneeling One Arm PulldownPlay demonstration

    4. Band Kneeling One Arm Pulldown

    85% match
    • Lats
    • Band
    • Intermediate
    • Compound

    A good swap when you have a band to work with, and it still works the lats.

    How to perform this exercise
    1. Attach the band to a sturdy anchor point above your head.
    2. Kneel down and hold the band with one hand, palm facing down.
    3. Extend your arm fully overhead, keeping your elbow slightly bent.
    4. Engage your lat muscles and pull the band down towards your side, bringing your elbow towards your ribcage.
    5. Pause for a moment at the bottom, then slowly release the tension and return to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, the same as the Kneeling Single-arm High Pulley Row
    • Equipment: a band, not a cable
    • Body position: kneeling, the same as the Kneeling Single-arm High Pulley Row
  5. Alternate Lateral PulldownPlay demonstration

    5. Alternate Lateral Pulldown

    84% match
    • Lats
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the cable machine with your back straight and feet flat on the ground.
    2. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
    3. Lean back slightly and pull the handles towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, the same as the Kneeling Single-arm High Pulley Row
    • Equipment: a cable, the same as the Kneeling Single-arm High Pulley Row
    • Body position: seated, not kneeling
    • Balance: easier to stay steady on than the Kneeling Single-arm High Pulley Row
  6. Cable Lateral Pulldown With V-barPlay demonstration

    6. Cable Lateral Pulldown With V-bar

    83% match
    • Lats
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit down on the cable pulldown machine and grab the v-bar attachment with an overhand grip.
    2. Adjust the knee pad so that your thighs are secured under it.
    3. Keep your back straight and lean back slightly.
    4. Pull the v-bar down towards your upper chest while keeping your elbows close to your body.
    5. Squeeze your back muscles at the bottom of the movement.
    6. Slowly return the v-bar to the starting position and repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Kneeling Single-arm High Pulley Row
    • Equipment: a cable, the same as the Kneeling Single-arm High Pulley Row
    • Body position: seated, not kneeling
    • Balance: easier to stay steady on than the Kneeling Single-arm High Pulley Row
  7. Twin Handle Parallel Grip Lat PulldownPlay demonstration

    7. Twin Handle Parallel Grip Lat Pulldown

    83% match
    • Lats
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the seat height and position yourself facing the cable machine.
    2. Grasp the handles with an overhand grip, hands shoulder-width apart.
    3. Sit down and position your thighs under the thigh pads, keeping your feet flat on the floor.
    4. Lean back slightly and keep your chest up, maintaining a neutral spine.
    5. Pull the handles down towards your upper chest, squeezing your shoulder blades together.
    6. Pause for a moment at the bottom of the movement, feeling the contraction in your lats.
    7. Slowly release the handles and return to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Kneeling Single-arm High Pulley Row
    • Equipment: a cable, the same as the Kneeling Single-arm High Pulley Row
    • Body position: seated, not kneeling
    • Balance: easier to stay steady on than the Kneeling Single-arm High Pulley Row
  8. Cable One Arm Straight Back High Row (Kneeling)Play demonstration

    8. Cable One Arm Straight Back High Row (Kneeling)

    80% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Attach a handle to a cable machine at waist height.
    2. Kneel down facing the cable machine and grab the handle with one hand.
    3. Keep your back straight and your core engaged.
    4. Pull the handle towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement.
    6. Slowly release the handle back to the starting position.
    7. Repeat for the desired number of repetitions.
    8. Switch sides and repeat the exercise with the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: upper back, not lats
    • Equipment: a cable, the same as the Kneeling Single-arm High Pulley Row
    • Body position: kneeling, the same as the Kneeling Single-arm High Pulley Row
  9. Cable Wide Grip Rear Pulldown Behind NeckPlay demonstration

    Progression

    9. Cable Wide Grip Rear Pulldown Behind Neck

    79% match
    • Lats
    • Cable
    • Advanced
    • Compound
    How to perform this exercise
    1. Adjust the cable machine so that the pulldown bar is at a height above your head.
    2. Sit down on the seat and grab the pulldown bar with a wide overhand grip.
    3. Keep your back straight and your chest up as you lean back slightly.
    4. Pull the bar down towards your upper chest, squeezing your shoulder blades together.
    5. Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: lats, the same as the Kneeling Single-arm High Pulley Row
    • Equipment: a cable, the same as the Kneeling Single-arm High Pulley Row
    • Body position: seated, not kneeling
    • Balance: easier to stay steady on than the Kneeling Single-arm High Pulley Row
  10. Cable Lat Pulldown Full Range Of MotionPlay demonstration

    10. Cable Lat Pulldown Full Range Of Motion

    79% match
    • Lats
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the lat pulldown machine with your knees positioned under the pads.
    2. Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Lean back slightly and keep your chest up, maintaining a slight arch in your lower back.
    4. Pull the bar down towards your upper chest, squeezing your shoulder blades together.
    5. Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Kneeling Single-arm High Pulley Row
    • Equipment: a cable, the same as the Kneeling Single-arm High Pulley Row
    • Body position: seated, not kneeling
    • Balance: easier to stay steady on than the Kneeling Single-arm High Pulley Row

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.

Kneeling Single-arm High Pulley Row FAQ

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.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology