Single Arm Half Kneeling Cable Lat Pulldown — how to, muscles worked, alternatives

How to do the Single Arm Half Kneeling Cable Lat Pulldown

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

Full technique — 8 steps

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

Substitutes by equipment

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

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 Beginner
This exercise Single Arm Half Kneeling Cable Lat Pulldown Beginner
Harder Dual Cable Lat Pulldown Beginner
Harder Pull-Up 100% of bodyweight

Too hard for now? Start with the Machine High Row.

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.