Cable Kneeling One Arm Lat Pulldown
Cable Kneeling One Arm Lat Pulldown Exercise Description
The cable kneeling one-arm lat pulldown is a unilateral vertical pull performed tall-kneeling (both knees down) facing a high pulley. It primarily targets the latissimus dorsi through shoulder adduction/extension, with assistance from the teres major, posterior deltoid, biceps, and forearm flexors. Scapular stabilizers (middle/lower trapezius and rhomboids) contribute by controlling scapular depression and retraction as you pull. The kneeling stance reduces lower-body momentum and encourages a stable, neutral spine and controlled ribcage position. Using one arm allows focused scapulohumeral rhythm—initiating with the shoulder blade, then driving the elbow down and back—while helping you maintain symmetrical technique from side to side.
- Muscle Groups: Lats
- Target Muscles: Latissimus Dorsi
- Assisting Muscles: Biceps Brachii - Long Head, Deltoid - Posterior, Teres Major
- Stabilizing Muscles: Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Back, Mid Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Cable
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Kneeling One Arm Lat Pulldown Exercise
‘- Attach a single D-handle to a high pulley. Place a pad and kneel tall facing the machine, hips extended, toes down, torso upright.
– Grip the handle with a neutral hand (thumb wrapped). Position your working arm overhead in line with the cable; ribs down, pelvis neutral, head tall.
– Set shoulders: light brace, then gently depress the working-side scapula (avoid shrugging).
– Pull the elbow down and slightly back toward your side, keeping the forearm roughly vertical and the wrist neutral.
– Finish when the upper arm is beside your torso and the shoulder blade is depressed—no leaning back or rib flare.
– Control the return: allow the arm to reach overhead and the scapula to upwardly rotate/elevate without losing neutral spine.
– Keep tension smooth; avoid twisting, arching the low back, or bending the wrist. Switch sides and repeat.
Cable Kneeling One Arm Lat Pulldown Tips
‘- Kneel tall with hips extended, toes down, and torso upright before you start pulling.
– Grip the D-handle with a neutral hand and wrapped thumb to keep control.
– Line your working arm overhead with the cable, keeping ribs down, pelvis neutral, and head tall.
– Lightly brace your midsection, then gently depress the working-side shoulder blade instead of shrugging.
– Pull the elbow down and slightly back toward your side, keeping the forearm roughly vertical.
– Maintain a neutral wrist throughout the pull; avoid bending it.
– Stop the pull when your upper arm is beside your torso and the shoulder blade stays depressed.
– Do not lean back or let your ribs flare as you finish the rep.
– Control the return, allowing the arm to reach overhead and the scapula to upwardly rotate and elevate.
– Keep the spine neutral and the motion smooth, avoiding twisting or arching your low back.
Cable Kneeling One Arm Lat Pulldown Beginner Introduction
The cable kneeling one-arm lat pulldown is a vertical pulling variation that uses a high cable with the lifter in an upright kneeling position. Working one side at a time places strong emphasis on the lats while also involving the rear shoulder, biceps, and forearms. Muscles around the shoulder blades and mid-back contribute by guiding the shoulder blades down and slightly back as the arm travels from overhead to alongside the body.
Because the movement is done on both knees with the hips extended, the legs contribute less momentum and the upper body does more of the work. This setup encourages an upright torso, steady midsection, and calm ribcage as the arm pulls and then returns overhead. The single-arm approach highlights smooth coordination between the arm and the shoulder blade, helping each side of the back work in a similar way. Overall, this exercise showcases a controlled, powerful pull from overhead while promoting stability through the trunk and shoulder girdle.