Back
1-Arm Half-Kneeling Lat Pulldown
Build balanced back strength with single-arm control.
How to perform.
Follow the sequence — setup is half the lift.
Set the cable machine to chest height and attach a single-handle grip to the cable. Select a weight that allows you to maintain control throughout the movement, typically starting at 60-70% of your standard two-arm pulldown weight.
Kneel on your right knee with your left foot forward, assuming a half-kneeling position with your torso upright and core braced. Position yourself an arm's length away from the cable column so the cable pulls at a slight angle across your body.
Reach your right arm straight up and forward to grip the handle, keeping your shoulder in a neutral position without shrugging. Your arm should be fully extended at the starting position with a slight bend in the elbow.
Pull the handle down and slightly back toward your right hip, leading with your elbow rather than your hand. Keep your torso tall and avoid rotating or leaning to the opposite side as you pull.
Pause briefly at the bottom of the movement when your elbow is tucked close to your ribcage, squeezing your lat muscle for one second. Maintain an upright torso position throughout this pause.
Slowly return the handle to the starting position with control, extending your arm fully without fully locking your elbow at the top. Complete all repetitions on one side before switching to the opposite leg and arm.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rotating your torso or leaning away from the cable instead of letting your lat do the work, which reduces engagement and creates imbalance.
- Using too much weight and pulling with your arm instead of initiating the movement from your shoulder and lat.
- Neglecting core stability in the half-kneeling position, which causes your hips to shift or your upper body to collapse forward.
- Shrugging your shoulder toward your ear during the pull, which shifts tension away from the lat to the upper trapezius.
- Returning too quickly to the starting position without control, missing the eccentric phase where most strength and muscle gain occurs.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.