A variation of the cable lat pulldown, performed while kneeling and using only one arm.
- +Isolates the lats more effectively
- +Helps improve muscle imbalances
- +Good for working on stabilizer muscles
- –Can be challenging to maintain balance
- –Risk of straining the shoulder if done incorrectly
This exercise targets:
Upper Back
Lats
Traps
Shoulders
Rear Delts
Rotator Cuff
–
Biceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Attach a single handle to a high pulley; face the stack
- Half-kneel: opposite foot forward, same-side knee down; core tight, slight lean back
- Grab the handle with a neutral grip; arm straight but shoulder packed (down and back)
- Pull your elbow toward your hip, not your hand to your face; keep wrist neutral
- Keep your torso square; don’t twist or shrug the shoulder
- Lower slowly to a full stretch at the top without losing rib or spine position
- Exhale as you pull down, inhale as you return