{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "1-Arm Half-Kneeling Lat Pulldown",
      "kind": "common"
    },
    {
      "text": "Half-Kneeling One-Arm Lat Pulldown",
      "kind": "common"
    },
    {
      "text": "Single-Arm Half-Kneeling Cable Pulldown",
      "kind": "common"
    },
    {
      "text": "Half-Kneeling Cable Lat Pulldown",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "teres-major",
        "role": "prime-mover"
      },
      {
        "muscle": "biceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "brachialis",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-lower",
        "role": "synergist"
      },
      {
        "muscle": "obliques",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "adduction",
          "extension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "depression",
          "downward-rotation"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "vertical-pull",
      "pull",
      "anti-rotation",
      "anti-lateral-flexion"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "unilateral",
    "planes": [
      "frontal",
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": [
      [
        "cable"
      ]
    ]
  },
  "external_ids": {
    "wger": "1470"
  },
  "id": "oec:cable-half-kneeling-single-arm-lat-pulldown",
  "instructions": {
    "setup": [
      "Attach a single-hand D-handle to a high cable pulley.",
      "Take a half-kneeling stance facing the pulley, placing the knee on the working side down on the floor or a mat.",
      "Plant the opposite foot flat in front with the hip and knee bent to ninety degrees.",
      "Grasp the handle with an overhand or neutral grip and extend your arm fully overhead, aligning your torso with the cable's line of pull."
    ],
    "steps": [
      "Brace your core and squeeze the glute of the down knee to lock your pelvis in place.",
      "Initiate the pull by depressing your shoulder blade and driving your elbow down toward your hip.",
      "Pull smoothly until your hand is near collarbone height and your lat is fully contracted.",
      "Pause briefly at the bottom, then reverse the motion under control to return to a full overhead stretch."
    ],
    "breathing": "Inhale as you allow the arm to reach overhead into the stretch; exhale forcefully as you pull the handle down.",
    "cues": [
      "Drive the elbow to your back pocket",
      "Keep your torso upright and square",
      "Squeeze the down-leg glute",
      "Control the stretch at the top"
    ],
    "common_faults": [
      {
        "fault": "Leaning back excessively to use body momentum.",
        "correction": "Brace the abdominals and glutes to keep the torso tall and motionless throughout the rep."
      },
      {
        "fault": "Rotating the torso toward the working side during the pull.",
        "correction": "Keep the chest and hips facing straight ahead, resisting any rotational pull from the cable."
      },
      {
        "fault": "Cutting the range of motion short at the top.",
        "correction": "Allow the shoulder blade to elevate naturally at the top for a full lat stretch before initiating the next rep."
      }
    ],
    "safety": {
      "precautions": [
        "Use a padded mat under the down knee to reduce joint discomfort.",
        "Select a load that permits stable, upright posture without tipping to one side."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "weight-stack",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "per-side"
  },
  "name": "Cable Half-Kneeling Single-Arm Lat Pulldown",
  "previous_ids": [
    "oec:1-arm-half-kneeling-lat-pulldown"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: 1-Arm Half-Kneeling Lat Pulldown",
        "url": "https://wger.de/en/exercise/1470/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Expenses7000"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:cable-single-arm-lat-pulldown"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-single-arm-lat-pulldown"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-lat-pulldown"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-single-arm-cross-body-lat-pulldown"
    },
    {
      "type": "substitute-for",
      "target": "oec:half-kneeling-single-arm-lat-pulldown"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "position": "half-kneeling",
    "range": "full",
    "stance": {
      "kind": "split"
    }
  },
  "status": "active",
  "summary": "A unilateral vertical pull performed from a half-kneeling position to build lat strength and core stability."
}