# Single Arm Half Kneeling Cable Lat Pulldown

A single-arm lat pulldown done half kneeling beside a cable tower, with the pulley set above head height. Trains the lats and biceps one side at a time, and the kneeling base keeps your legs out of the pull.

- Beginner · Compound
- Equipment: Cable machine
- HD video: https://media.seto.fit/exercises/cable-pull-in-kneeling/video/male.mp4
- HTML: https://seto.fit/exercises/single-arm-half-kneeling-cable-lat-pulldown/

## Muscles worked

- Lats: 9/10
- Teres major: 6/10
- Biceps: 6/10
- Upper back: 4/10
- Rear delts: 3/10
- Forearms: 3/10

## How to do the Single Arm Half Kneeling Cable Lat Pulldown

1. Kneel side-on to a high pulley, handle in the near hand.
2. Pull the handle down by driving your elbow toward your side.
3. Stop with your hand beside your head, elbow at your ribs.
4. Return slowly to the starting position, fully extending your arm again.
5. Do all reps on one arm before switching to the other side.

### Full technique — 8 steps

1. Set a pulley above head height and attach a single handle.
2. Kneel side-on to the tower on the knee nearest it, with the other foot flat in front of you.
3. Take the handle in the hand nearest the tower, palm facing in, arm reaching up and out.
4. Rest your free hand on your front knee and keep your torso upright.
5. First pull your shoulder down away from your ear, then drive your elbow down toward your side.
6. Stop when your hand is beside your head and your elbow is at your ribs.
7. Let the handle rise under control until your arm is fully extended overhead again.
8. Complete all reps on one side, then switch arms.

## Common mistakes

- Twisting the torso during reps
- Leaning away from the cable
- Yanking the handle with momentum
- Shrugging the shoulder up
- Stopping short of full reach
- Turning it into a row

## Form cues

- Drive elbow down
- Pull into your side
- Torso upright
- Keep shoulders level
- Don't shrug up

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (best fit): 3–4 sets of 10–12 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [Commando Pull-Up](https://seto.fit/exercises/commando-pull-up/), [Bench Assisted Pull-Up](https://seto.fit/exercises/bench-assisted-pull-up/)
- **Machine**: [Lat Pulldown (Close Overhand Grip)](https://seto.fit/exercises/lat-pulldown-close-overhand-grip/), [Lat Pulldown](https://seto.fit/exercises/lat-pulldown/)
- **Suspension trainer**: [Suspension Trainer Chin-Up](https://seto.fit/exercises/suspension-trainer-chin-up/)
- **Resistance bands**: [Band Assisted Chin-Up](https://seto.fit/exercises/band-assisted-chin-up/), [Prone Resistance Band Superman Lat Pulldown](https://seto.fit/exercises/prone-resistance-band-superman-lat-pulldown/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Machine High Row](https://seto.fit/exercises/machine-high-row/) — Beginner
- **This exercise: Single Arm Half Kneeling Cable Lat Pulldown — Beginner**
- Harder: [Dual Cable Lat Pulldown](https://seto.fit/exercises/dual-cable-lat-pulldown/) — Beginner
- Harder: [Pull-Up](https://seto.fit/exercises/pull-up/) — 100% of bodyweight

## Quick answers

### What muscles does the Single Arm Half Kneeling Cable Lat Pulldown work?

Primary: Lats 9/10. Also works: Teres major 6/10, Biceps 6/10, Upper back 4/10, Rear delts 3/10.

### When should I do the Single Arm Half Kneeling Cable Lat Pulldown in a workout?

Accessory. Goes after the main lifts. ≈ 10 min with rest.

### How many sets and reps of the Single Arm Half Kneeling Cable Lat Pulldown?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–12 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Single Arm Half Kneeling Cable Lat Pulldown?

No equipment: Commando Pull-Up, Bench Assisted Pull-Up. Machine: Lat Pulldown (Close Overhand Grip), Lat Pulldown. Suspension trainer: Suspension Trainer Chin-Up. Resistance bands: Band Assisted Chin-Up, Prone Resistance Band Superman Lat Pulldown.

### What is an easier version of the Single Arm Half Kneeling Cable Lat Pulldown?

Machine High Row (Beginner).

### What is a harder version of the Single Arm Half Kneeling Cable Lat Pulldown?

Dual Cable Lat Pulldown (Beginner), Pull-Up (100% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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