Cable Kneeling Single Lat Pulldown
Cable Kneeling Single Lat Pulldown Exercise Description
The Cable Kneeling Single Lat Pulldown is a unilateral vertical pull performed from a tall-kneeling position using a high pulley and single handle. It primarily targets the latissimus dorsi through shoulder adduction/extension, with assistance from the teres major and elbow flexors (biceps brachii, brachialis, brachioradialis). Scapular stabilizers, including the trapezius and rhomboids, help control shoulder blade motion. Kneeling encourages a tall, neutral spine and minimizes lower-body movement so you can focus on scapular depression and smooth elbow travel. The cable’s consistent line of pull allows you to match your arm path to your shoulder structure and maintain even tension throughout the range. Emphasize “shoulder down, ribs stacked, elbow to your side” to keep the movement driven by the back rather than the forearm.
- Muscle Groups: Lats
- Target Muscles: Latissimus Dorsi
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Brachioradialis, Teres Major
- Stabilizing Muscles: Rhomboid Major, Serratus Anterior, 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 Single Lat Pulldown Exercise
‘- Set the cable to a high pulley and attach a single D‑handle.
– Kneel facing the machine in tall kneeling (knees hip‑width). Torso upright, ribs stacked over pelvis, glutes and abs lightly braced.
– Grab the handle with a neutral grip. The working arm is overhead in line with the cable; elbow straight, wrist neutral.
– Set the shoulder: draw the scapula down and slightly toward the spine (depression/retraction) without shrugging.
– Pull by driving the elbow down toward your ribcage, keeping the forearm roughly vertical and the wrist straight.
– Stop when the upper arm reaches your side without flaring the ribs or arching the low back.
– Keep your head neutral; avoid side‑bending or rotating the torso.
– Control the return: let the elbow straighten as the shoulder blade upwardly rotates and elevates to a full, comfortable overhead reach.
– Maintain a steady tempo and smooth tension; breathe out on the pull and in on the return.
Cable Kneeling Single Lat Pulldown Tips
‘- Set up in tall kneeling with knees hip‑width, torso upright, and ribs stacked over your pelvis.
– Lightly brace glutes and abs to minimize lower‑body and torso movement.
– Start with the working arm overhead in line with the cable, elbow straight, and wrist neutral.
– Before pulling, draw the shoulder blade down and slightly toward your spine without shrugging.
– Drive your elbow down toward your ribcage, keeping the forearm roughly vertical and the wrist straight.
– Focus on “shoulder down, ribs stacked, elbow to your side” so the back drives the movement instead of the forearm.
– Stop the pull when your upper arm reaches your side, avoiding rib flare or low‑back arch.
– Keep your head neutral and avoid side‑bending or rotating your torso as you pull.
– Control the return, allowing the elbow to straighten as the shoulder blade upwardly rotates and elevates overhead.
– Use a steady tempo with smooth tension, breathing out on the pull and in on the return.
Cable Kneeling Single Lat Pulldown Beginner Introduction
The Cable Kneeling Single Lat Pulldown is a cable-based back exercise done one arm at a time from an upright kneeling stance. With the handle set high and the working arm starting overhead, the movement centers on pulling the upper arm down alongside the body. This emphasizes the lats, with help from the biceps and forearms, while the upper back and traps guide how the shoulder blade moves. Because the load comes from a cable, the path of the arm can follow a smooth, consistent arc that matches the shoulder’s natural groove.
The kneeling position plays a big role in the feel of this exercise. With the legs anchored on the ground and the hips under the torso, the core and glutes contribute to a steady, tall posture rather than driving the pull. That setup encourages the work to come from the back and shoulder area instead of from swinging or leaning. The result is a controlled, vertical pulling pattern that highlights shoulder alignment, even tension, and a calm, stable trunk.