Demo & instructions
Half-Kneeling Lat Pulldown
Also known as: Half-Kneeling Single-Arm Cable Pulldown, Half-Kneeling Cable Pulldown
Instructions
A one-arm pulldown from a high pulley done with one knee on the floor. It trains the lats through a long reach overhead and asks your trunk to stay tall and still, with no seat or thigh pad to lean on.
- Movement
- Vertical pull
- Type
- Compound
- Level
- Beginner
- Typical range
- 8–20 reps
Setup
- 1Set the pulley to the highest position and attach a single handle.
- 2Face the machine and kneel on the knee that is on the same side as the working arm, with the other foot flat in front.
- 3Reach up and hold the handle with your arm long and your shoulder relaxed upward.
- 4Tighten the glute of the down leg and keep your ribs over your hips.
Execution
- 1Start by drawing the shoulder blade down, away from your ear.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
