Cable Kneeling Single-Arm Lat Pulldown
Strengthen your back and improve posture with the Cable Kneeling Single-Arm Lat Pulldown! Target your lats with controlled, focused reps.
The Cable Kneeling Single-Arm Lat Pulldown mainly works the back and biceps, with help from the traps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Cable Kneeling Single-Arm Lat Pulldown Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Cable Kneeling Single-Arm Lat Pulldown Variations and Alternatives
How to do the Cable Kneeling Single-Arm Lat Pulldown
Attach a single handle to a high pulley cable machine.
Kneel on the ground or a mat beside the cable machine, with one knee up akin to a lunge position and the other knee on the ground.
Grasp the cable handle with the hand closest to the machine, with your arm extended upwards. Ensure your hand is in line with the cable and your torso is straight.
Bracing your core, pull the handle down toward your side, bending at the elbow and contracting your lat as you go.
Focus on leading the movement with your elbow, pulling it down and back towards your hip.
Pull the handle down until it's level with your torso and you feel a full contraction in your lat.
Slowly extend your arm back to the starting position, allowing your lat muscle to stretch.
Complete the desired number of repetitions before switching sides and repeating the same steps with the opposite arm.
Make sure to keep your movements controlled throughout this exercise, maintaining proper form and preventing momentum from taking over to maximize muscle engagement. Adjust the weight according to your fitness level and ensure that you are comfortable with the amount of weight before starting the exercise.
---
Cable Kneeling Single-Arm Lat Pulldown FAQs
What muscles does the Cable Kneeling Single-Arm Lat Pulldown work?
The Cable Kneeling Single-Arm Lat Pulldown mainly works the back and biceps, with help from the traps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Cable Kneeling Single-Arm Lat Pulldown?
None. The Cable Kneeling Single-Arm Lat Pulldown is a bodyweight exercise, so you can do it anywhere.
What workout day should the Cable Kneeling Single-Arm Lat Pulldown go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Kneeling Single-Arm Lat Pulldown variations and alternatives?
Similar exercises include the Band Kneeling Lat Pulldown, Band Single-Arm Pulldown, Alternating Battle-Rope Wave with Kneeling Get and Cable Incline Single-Arm Lat Pulldown.
Training calculators
Work out the numbers behind your training before your next session.