Kneeling Single Arm Lat Pulldown
Vertical pull for lats, biceps and scapular control. Working one side at a time lets you control each side separately.
- Primary muscleBack
- Also worksBiceps
- EquipmentCable machine
- TypeCompound
- MovementVertical pull
- LevelBeginner
- Back
- Biceps
- Cable machine
How to do the Kneeling Single Arm Lat Pulldown
4 steps, in the order you do them.
- Adjust the seat and the high cable handle, and sit with your torso upright and your thighs secured.
- Drive your elbows down and back, engaging your lats, without shrugging your shoulders.
- Return slowly until your arms are extended, without losing control.
- Complete your reps on one side and repeat on the other with the same control.
Muscles worked
Common Kneeling Single Arm Lat Pulldown mistakes
What goes wrong most often when you do the Kneeling Single Arm Lat Pulldown, and how to fix it.
You kneel too far from the cable and it pulls on a diagonal.
Kneel close to the cable so it comes down almost vertically toward your shoulder.
Your torso leans toward the side you are pulling.
Keep your torso upright and your shoulders level as you drive your elbow toward your hip.
The elbow ends up in front of your body and the biceps does the work.
Drive the elbow down and back to your side, with your hand near your shoulder.
Alternatives to the Kneeling Single Arm Lat Pulldown
They work the back with other equipment, including options for training at home.
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More back exercises
Loop Band Lat PulldownBack · Resistance band
Close Grip PulldownBack · Cable machine
Machine Lat PulldownBack · Machine
Chin UpBack · Pull-up bar
Frequently asked questions
What muscles does the Kneeling Single Arm Lat Pulldown work?
The Kneeling Single Arm Lat Pulldown works mainly the back. It also works the biceps.