Cable Kneeling One Arm Lat Pulldown
Description
The cable kneeling one-arm lat pulldown is a unilateral lat exercise performed kneeling under a high cable pulley. You pull a single handle down to your shoulder, working one lat at a time through full range of motion. The kneeling position eliminates body english and isolates the lats better than standing variations.
Muscle Group
Equipment Required
Cable Kneeling One Arm Lat Pulldown Instructions
- Set a high cable pulley with a D-handle attachment.
- Kneel directly under the cable on your right knee, left foot flat in front for stability.
- Reach up and grip the handle with your right hand using an overhand grip.
- Lean slightly forward. Brace your core.
- Pull the handle down toward your right shoulder by driving your elbow down and back.
- Continue pulling until your right hand reaches your shoulder.
- Squeeze your right lat hard at the bottom.
- Slowly extend your arm back overhead under control. Complete reps, then switch sides.
Cable Kneeling One Arm Lat Pulldown Form & Visual
Cable Kneeling One Arm Lat Pulldown Benefits
- Isolates each lat individually
- Eliminates body english
- Reveals left-right imbalances
- Constant cable tension throughout
- Builds lat width
- Easy to load progressively
Cable Kneeling One Arm Lat Pulldown Muscles Worked
- Latissimus dorsi (single side)
- Teres major
- Posterior deltoid
- Biceps brachii
- Rhomboids
Cable Kneeling One Arm Lat Pulldown Variations & Alternatives
- Cable Pulldown (two-arm)
- Cable One-Arm Pulldown
- Alternate Lateral Pulldown
- Standing One-Arm Cable Pulldown
- Reverse-Grip Kneeling Cable Pulldown
