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1-Arm Half-Kneeling Lat Pulldown
Refine your lat engagement and core stability with this isolation-focused vertical pull variation.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.