Lats
Kneeling Single-Arm High Pulley Row
A one-arm kneeling cable pulldown-row that trains each lat separately.
Energy burned
≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.6 kcal/min
Estimate range 15–26 kcal (±25 %)
Muscle mass worked10 %
Effort during a set5.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Machine / cable: about 15 % less than free weights.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Fasten a D-handle to an overhead pulley and kneel next to the weight stack.
- 2Reach up with the near hand and grasp the handle.
- 3Sit back a touch and firm up your midsection.
How to perform
- 1Sweep the handle down toward your hip, leading with the elbow.
- 2Bring the shoulder blade down and in at the end of the pull.
- 3Hold a moment, then allow the handle to travel back up slowly.
- 4Finish all reps, then change sides.
