Single-Arm Kneeling Lat Pull-Down 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Arm Kneeling Lat Pull-Down is an isolation exercise performed using a cable machine, primarily targeting the lats while also engaging the biceps as secondary muscles. By kneeling on one knee and pulling the handle down with one arm, it allows for a greater range of motion and enhanced focus on each lat individually, promoting balanced muscle development and improved mind-muscle connection. This unilateral movement also helps identify and correct strength imbalances between the left and right sides of the back.
How to Perform
Attach a single handle to the high pulley of a cable machine and adjust the weight to a manageable load.
Kneel on one knee with the other foot planted firmly on the ground for stability, facing the machine.
Reach up with one hand and grab the handle with a neutral or overhand grip.
Engage your core and slightly lean back, keeping your chest lifted and shoulders down.
Pull the handle down toward the side of your chest in a controlled motion, focusing on contracting the lat.
Keep your elbow close to your body and avoid using your shoulder or torso to initiate the movement.
Slowly return the handle to the starting position, maintaining tension in the lat throughout the motion.
Complete the desired number of repetitions on one side, then switch to the opposite arm.
Maintain steady breathing, exhaling while pulling down and inhaling while returning to the start.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged to prevent leaning or twisting.
Avoid shrugging your shoulder during the pull.
Focus on pulling with your lat, not your arm.
Maintain a controlled tempo; don’t use momentum.
Keep your elbow close to your body throughout the movement.
Avoid leaning too far back; a slight lean is enough.
Ensure a full stretch at the top without locking your shoulder.
Use a weight that allows proper form, not maximum load.
Switch sides evenly to prevent muscle imbalances.
Exhale while pulling down and inhale while returning.
How Not to Perform
Do not use excessive weight that forces you to jerk or swing your body.
Do not pull with your arm or shoulder instead of engaging the lat.
Do not lean too far back or twist your torso during the pull.
Do not allow your shoulder to shrug up toward your ear.
Do not let your elbow flare out away from your body.
Do not perform the movement too quickly; avoid using momentum.
Do not lock your shoulder or overextend at the top of the movement.
Do not neglect switching sides evenly, which can cause imbalances.
Do not hold your breath; maintain steady breathing throughout.
Do not let your knee or foot placement be unstable, which reduces focus and balance.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
