Cable Kneeling One Arm Lat Pulldown

Muscles worked

Setup

1. Attach a single D-handle to a high cable pulley.
2. Assume a half-kneeling position with the knee on the same side as the working arm resting on the floor.
3. Position yourself so your torso is upright and the cable is aligned with the side of your body.
4. Reach up and grasp the handle with a neutral grip (palm facing inward), allowing the cable to pull your shoulder into a slight stretch.

How to do it

1. Exhale as you pull the handle down by driving your elbow toward your hip, keeping your arm close to your side.
2. Focus on pulling with your back muscles rather than your biceps, stopping when your elbow reaches your ribcage.
3. Squeeze your lat at the bottom of the movement for a one-second pause.
4. Inhale as you slowly return the handle to the starting position over a 2-3 second tempo, allowing the shoulder blade to protract upward.

Form checklist

• Keep your torso stationary; do not use momentum or lean back to pull the weight.
• Ensure your shoulder stays depressed (down) and does not shrug toward your ear.
• Maintain a tight core to prevent the lower back from arching excessively.
• Keep your forearm aligned with the cable throughout the entire range of motion.

Pro tips

• To maximize the lower lat contraction, slightly tilt your torso toward the working side as you reach the bottom of the rep.
• Think about 'tucking your shoulder blade into your back pocket' before you initiate the pull with your arm.

Make it harder

• Perform the movement from a tall kneeling position (both knees down) to significantly increase the demand on your core stability.
• Incorporate a 3-second slow eccentric (lowering) phase to increase time under tension.

Frequently asked

What muscles does the cable kneeling one arm lat pulldown work?

The cable kneeling one arm lat pulldown primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the cable kneeling one arm lat pulldown?

The cable kneeling one arm lat pulldown uses cable.

Is the cable kneeling one arm lat pulldown good for beginners?

The cable kneeling one arm lat pulldown is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Pull-UpBeginner · lats and trapezius
• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius