{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Half-Kneeling Unilateral Lat Pulldown",
      "kind": "common"
    },
    {
      "text": "Single-Arm Half-Kneeling Lat Pulldown",
      "kind": "common"
    },
    {
      "text": "Half-Kneeling Cable Lat Pulldown",
      "kind": "common"
    },
    {
      "text": "Half-Kneeling One-Arm 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": "gluteus-maximus",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "adduction",
          "extension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "downward-rotation",
          "depression",
          "retraction"
        ]
      },
      {
        "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": "1719"
  },
  "id": "oec:half-kneeling-single-arm-lat-pulldown",
  "instructions": {
    "setup": [
      "Attach a single D-handle to a high cable pulley.",
      "Assume a half-kneeling position facing the cable stack, resting the knee on the floor on the same side as the working arm.",
      "Place the front foot flat on the floor with hip and knee bent at ninety-degree angles.",
      "Reach up with the working hand and grasp the handle with a neutral grip, keeping your torso upright, ribs down, and hips square."
    ],
    "steps": [
      "Depress your scapula and drive your elbow down toward your hip pocket to initiate the pull.",
      "Continue pulling until your hand reaches roughly upper-chest height and your lat is fully contracted.",
      "Pause momentarily at the bottom without twisting or side-bending your torso.",
      "Control the weight as you slowly extend your arm back overhead, allowing your scapula to elevate and stretch the lat."
    ],
    "breathing": "Inhale as your arm extends overhead; exhale as you pull the handle down to your side.",
    "cues": [
      "Drive your elbow to your hip pocket.",
      "Keep your belt buckle pointed straight ahead.",
      "Squeeze your rear glute to keep your pelvis stable."
    ],
    "common_faults": [
      {
        "fault": "Rotating or leaning the torso toward the working side to cheat the weight down.",
        "correction": "Brace the core, squeeze the rear glute, and keep the chest and pelvis facing forward throughout the entire rep."
      },
      {
        "fault": "Pulling the elbow excessively behind the body, leading to anterior shoulder glide.",
        "correction": "Stop the pull once your elbow aligns with your torso, focusing tension entirely on the latissimus dorsi."
      }
    ],
    "safety": {
      "precautions": [
        "Place a pad or mat under the kneeling knee to protect the patella."
      ],
      "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": "Half-Kneeling Single-Arm Lat Pulldown",
  "previous_ids": [
    "oec:half-kneeling-unilateral-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: Half-Kneeling Unilateral Lat Pulldown",
        "url": "https://wger.de/en/exercise/1719/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "polloperro"
      }
    ]
  },
  "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-half-kneeling-single-arm-lat-pulldown"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-lat-pulldown"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "position": "half-kneeling"
  },
  "status": "active",
  "summary": "A unilateral vertical pull performed from a half-kneeling position to target the latissimus dorsi while challenging trunk anti-rotation."
}