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

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.
Pro Tips
  • Category: Strength
  • Force: Pull
  • Movement type: Compound

Ranked Kneeling Single-arm High Pulley Row Alternatives

Best Match
Kneeling High Pulley Row

1. Kneeling High Pulley Row

91.7% Match
Lats Cable Intermediate Isolation
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.
One Arm Lat Pulldown

2. One Arm Lat Pulldown

89.9% Match
Lats Cable Intermediate Isolation
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.
Cable One Arm Pulldown

3. Cable One Arm Pulldown

85.9% Match
Lats Cable Intermediate Isolation
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.
Band Kneeling One Arm Pulldown

4. Band Kneeling One Arm Pulldown

84.7% Match
Lats Band Intermediate Isolation
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.
Alternate Lateral Pulldown

5. Alternate Lateral Pulldown

84.3% Match
Lats Cable Intermediate Isolation
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.
Cable Lateral Pulldown With V-bar

6. Cable Lateral Pulldown With V-bar

82.9% Match
Lats Cable Intermediate Isolation
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.
Twin Handle Parallel Grip Lat Pulldown

7. Twin Handle Parallel Grip Lat Pulldown

82.9% Match
Lats Cable Intermediate Isolation
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.
Cable One Arm Straight Back High Row (kneeling)

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

80% Match
Upper-back Cable Intermediate Isolation
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.
Cable Wide Grip Rear Pulldown Behind Neck

9. Cable Wide Grip Rear Pulldown Behind Neck

79.4% Match
Lats Cable Advanced Isolation
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.
Cable Lat Pulldown Full Range Of Motion

10. Cable Lat Pulldown Full Range Of Motion

78.9% Match
Lats Cable Intermediate Isolation
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.

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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