Kneeling Single-Arm Lat Pulldown

Body region

• Back
• Arms

Equipment

• Cable Station or Lat Pulldown Machine

Technique

1. Attach a single handle to a high pulley and kneel directly under it, hips stacked over the knees.
2. Hold the handle with one hand, arm fully extended overhead, and rest the other hand on your thigh.
3. Pull the handle down to the side of your chest, driving the elbow toward your hip.
4. Let the arm rise slowly until you feel the lat stretch.

Cues

• Let the shoulder blade rise at the top and pull it down to start each rep.
• Keep the torso upright, not leaning toward the working side.

Common mistakes

• Rotating the body to finish the pull.
• Shrugging the working shoulder.

Variations

• Half-Kneeling Single-Arm Lat Pulldown

Alternatives

• Lat Pulldown
• Cross-Body Lat Pulldown