Half-Kneeling Single-Arm Lat Pulldown

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

A unilateral vertical pull performed from a half-kneeling position to target the latissimus dorsi while challenging trunk anti-rotation.

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: Half-Kneeling Unilateral Lat Pulldown, Single-Arm Half-Kneeling Lat Pulldown, Half-Kneeling Cable Lat Pulldown, Half-Kneeling One-Arm Lat Pulldown

How to do it

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.

Movement

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

Rotating or leaning the torso toward the working side to cheat the weight down.: Brace the core, squeeze the rear glute, and keep the chest and pelvis facing forward throughout the entire rep.
Pulling the elbow excessively behind the body, leading to anterior shoulder glide.: Stop the pull once your elbow aligns with your torso, focusing tension entirely on the latissimus dorsi.

Safety

Place a pad or mat under the kneeling knee to protect the patella.

Muscles

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

Joints

Shoulder: Adduction, Extension
Shoulder blade: Downward rotation, Depression, Retraction
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 Half-Kneeling Single-Arm Lat Pulldown
substitute for Cable Lat Pulldown

Sources

wger: Half-Kneeling Unilateral Lat Pulldown, by polloperro (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

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