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Kneeling Single Arm Lat Pulldown

The Kneeling Single Arm Lat Pulldown is a strength exercise on a cable machine for your back. Share of the load in the Zulta muscle model: lats (upper) 25%, lats (lower) 20% and biceps (long head) 7%.

Level: BeginnerEquipment: CableMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Set a pulley at the highest position and clip on a single handle.
  2. Half kneel facing the pulley with the knee of the working side down.
  3. Reach up and grab the handle with a neutral grip, letting the shoulder rise into a stretch.
  4. Pull the elbow down to the side of the ribs until the hand is beside the shoulder.
  5. Let the arm rise slowly back to the full stretch.

Tips

  • Start each rep by pulling the shoulder blade down.
  • Keep the torso square to the pulley without twisting.

Common mistakes

  • Rotating the torso away to finish the rep.
  • Pulling the hand behind the body instead of down to the side.
  • Leaning sideways toward the working arm.

Muscles worked by the Kneeling Single Arm Lat Pulldown

  • Lats (upper) Primary25%
  • Lats (lower) Primary20%
  • Biceps (long head) Secondary7%
  • Lower traps Secondary7%
  • Biceps (short head) Secondary6%
  • Rhomboids Secondary6%
  • Brachialis Secondary5%
  • Rear delts Minor5%
  • Mid traps Minor5%
  • Forearm flexors Minor4%
  • Obliques Minor4%
  • Upper abs Stabilizer3%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

One arm reaches further and the trunk resists the side bend. No thigh pad, more bracing. A seated pulldown is a pull up with the load chosen: the same lat-led pattern with elbow flexors and lower traps assisting, and far less core work.

Kneeling Single Arm Lat Pulldown alternatives

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Frequently asked questions

What muscles does the Kneeling Single Arm Lat Pulldown work?

Mainly the lats (upper) and lats (lower). The biceps (long head), lower traps, biceps (short head), rhomboids and brachialis assist.

Is the Kneeling Single Arm Lat Pulldown good for beginners?

Yes. The Kneeling Single Arm Lat Pulldown is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Kneeling Single Arm Lat Pulldown?

For example the Single Arm Lat Pulldown, Single Arm Lat Pulldown (Cuff) and Single Arm Machine Pulldown. They train mostly the same muscles.

How do you make the Kneeling Single Arm Lat Pulldown harder?

Add weight or reps, or move on to the Single Arm Lat Pulldown (Cuff) and Behind the Neck Lat Pulldown.

Sources

  • Lusk et al. 2010, JSCR 24(7):1895-1900 (grip width and orientation)

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