Cable Half-Kneeling Single-Arm Lat Pulldown

oec:cable-half-kneeling-single-arm-lat-pulldown

A unilateral vertical pull performed from a half-kneeling position to build lat strength and core stability.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: 1-Arm Half-Kneeling Lat Pulldown, Half-Kneeling One-Arm Lat Pulldown, Single-Arm Half-Kneeling Cable Pulldown, Half-Kneeling Cable Lat Pulldown

How to do it

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.

Movement

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

Leaning back excessively to use body momentum.: Brace the abdominals and glutes to keep the torso tall and motionless throughout the rep.
Rotating the torso toward the working side during the pull.: Keep the chest and hips facing straight ahead, resisting any rotational pull from the cable.
Cutting the range of motion short at the top.: Allow the shoulder blade to elevate naturally at the top for a full lat stretch before initiating the next rep.

Safety

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.

Muscles

Latissimus dorsi prime mover
Teres major prime mover
Biceps brachii synergist
Brachialis synergist
Rear deltoid synergist
Lower trapezius synergist
Obliques stabilizer
Rectus abdominis stabilizer

Joints

Shoulder: Adduction, Extension
Shoulder blade: Depression, Downward rotation
Elbow: Flexion
Lumbar spine: Isometric stabilization

Details

Movement: Vertical pull, Pull, Anti-rotation, Anti-lateral-flexion
Modality: Hypertrophy, Strength
Mechanics: compound
Force: pull
Laterality: unilateral
Kinetic chain: open
Level: intermediate
Equipment: Cable machine
Record: Repetitions and Load
Load: external, weight stack

variation of Cable Single-Arm Lat Pulldown
substitute for Cable Single-Arm Lat Pulldown
substitute for Cable Lat Pulldown
substitute for Cable Single-Arm Cross-Body Lat Pulldown
substitute for Half-Kneeling Single-Arm Lat Pulldown

Sources

wger: 1-Arm Half-Kneeling Lat Pulldown, by Expenses7000 (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

cable-half-kneeling-single-arm-lat-pulldown.json