Which leg should be forward?

The leg opposite to the working arm should be forward to provide a stable base and allow the lat on the working side to stretch fully.

Why is the half-kneeling position better than sitting?

Half-kneeling increases the demand on your core and prevents you from using your legs to anchor yourself, forcing the lats to do more work.

How high should I reach at the top of the movement?

You should reach high enough to feel a stretch in the side of your ribcage, but stop before your shoulder blade loses stability or your torso tips forward.

1-Arm Half-Kneeling Lat Pulldown Guide

Master the 1-arm half-kneeling lat pulldown to fix muscle imbalances, improve back width, and increase core stability with our expert guide.

How to Perform

Set the cable pulley to the highest position and attach a single D-handle.
Drop into a half-kneeling position with the knee on the side of the working arm resting on the floor.
Grasp the handle with a neutral grip and reach upward to feel a slight stretch in your lat.
Pull the handle down toward your collarbone by driving your elbow down toward your hip.
Focus on keeping your torso upright and your core braced to prevent leaning or rotating toward the cable.
Slowly extend your arm back to the starting position under control to complete the repetition.
Complete the set on one side before switching your kneeling stance and arm to repeat on the other side.

Common Mistakes

Arching the lower back excessively to move the weight
Shrugging the shoulder toward the ear during the pull
Using momentum or torso rotation rather than pure lat contraction
Pulling the hand too far behind the body instead of driving the elbow down

Muscles Worked

Primary movers

Lats

Stabilizers

Biceps
Rear Deltoids
Core
Lower Traps

Related Guides

Lats · Back