VARIATIONS
- Neutral Grip Lat PulldownD-handleBothNeutralLats · Back · Cable Machine · Lat Pulldown Machine
- One Arm Cable Lat PulldownD-handleNeutralUprightLats · Back · Cable Machine · Lat Pulldown Machine
- Cable Cross-Arm Lat PulldownD-handleBothNeutralLats · Back · Cable Machine · Lat Pulldown Machine
- Cable Rope Straight-Arm PulldownLats · Back · Cable Machine · Lat Pulldown Machine
- Kneeling Single-Arm High Pulley RowLats · Back · Cable Machine
Half-Kneeling One-Arm Cable Lat Pulldown
One hand pulls a cable handle while half-kneeling
This unilateral exercise targets the latissimus dorsi while challenging core stability. The half-kneeling stance minimizes momentum to ensure strict form.
HOW TO DO IT
- Kneel on one knee beside the cable machine facing the high pulley.
- Grasp the handle with one hand and extend your arm fully overhead.
- Pull the handle down towards your shoulder while keeping your torso upright.
- Squeeze your lat muscle hard at the bottom of the movement.
- Return the handle to the start position with slow control.
DETAILS
- Muscles
- LatsBack
- Equipment
- Cable MachineLat Pulldown Machine
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Lat pulldown
- Arms
- One
- Legs
- Both
- Hand orientation
- Pronated (palms down / away)
- Body position
- Half-kneeling
- Facing
- Facing the anchor
- Pulley height
- High
SIMILAR EXERCISES
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Ratings
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