What is the Cable Kneeling One Arm Lat Pulldown? Benefits & Muscle Activation

The cable kneeling one arm lat pulldown is a unilateral pulling exercise performed from a kneeling position using a single-handle cable attachment. It isolates each latissimus dorsi while engaging stabilizers such as the obliques, rotator cuff, rhomboids, and rear deltoids. Because the exercise is performed one side at a time, it helps reveal and correct strength imbalances, enhances scapular control, and increases proprioceptive demand compared to bilateral bar variations.

When executed on a cable column, the line of pull remains consistent throughout the movement, allowing for continuous tension from the top to the bottom range of motion. The kneeling position reduces involvement of the lower body and limits momentum, forcing the upper body to generate the movement. For athletes and rehabilitation clients, this exercise is valuable for improving unilateral pulling strength and teaching better hip-to-shoulder bracing without standing compensation.

Key mechanical features include a vertical-to-slightly-off-vertical pull path, a unilateral contraction that increases core anti-rotation demand, and a controlled scapular depression and retraction pattern. These characteristics make the cable kneeling one arm lat pulldown effective for targeted lat hypertrophy, scapular stability training, and sport-specific carryover where unilateral pulling and torso control are required.

Muscles Targeted and Biomechanics

The primary muscle targeted is the latissimus dorsi, responsible for shoulder extension, adduction, and internal rotation. Secondary muscles include the teres major, posterior deltoid, biceps brachii, brachialis, and the muscles of the scapular stabilizers—rhomboids and middle/lower trapezius. The core, particularly the obliques and transverse abdominis, act isometrically to prevent trunk rotation while kneeling.

Biomechanically, unilateral work places the center of mass off-center, creating a torque about the spine that the core must resist. The kneeling position shortens the kinetic chain, minimizing hip drive and increasing reliance on thoracic extension and scapular mobility to achieve full range of motion. For optimal lat activation, the athlete should focus on initiating the pull through scapular depression and retraction before elbow flexion.

Examples: A rehabilitation client with shoulder impingement can use light loads to emphasize scapular control, while a bodybuilder may increase time under tension to target the lats’ muscle belly. Athletes training for unilateral sports (tennis, rowing, throwing) can use heavier loads for strength phases and higher rep ranges for endurance phases.

Benefits Over Seated or Bar Variations

Compared with seated bilateral lat pulldowns, the cable kneeling one arm lat pulldown reduces lower limb contribution and momentum, resulting in cleaner scapular mechanics and a greater focus on unilateral strength. The unilateral nature allows the stronger side not to mask weaknesses on the weaker side, enabling more precise corrective programming.

Compared to bar pull-downs, the cable and handle provide a more natural wrist and elbow path and permit rotation through the pull, which can reduce stress on the shoulder joint and improve muscle fiber recruitment across different lat angles. The kneeling stance also increases core engagement and simulates sport-specific positions where footing may be compromised, enhancing functional transfer.

Practical benefits include improved single-arm pulling strength, better scapular control in pressing and pulling patterns, and an effective tool for rehabilitation that minimizes compensatory strategies while progressing load and complexity.

Proper Technique: Setup, Execution, and Cues

Proper technique for the cable kneeling one arm lat pulldown begins with equipment setup, body alignment, and a sequence of movement that prioritizes scapular mechanics. Start by choosing an appropriate single-handle attachment on a high pulley. Adjust the weight so you can perform the exercise with strict form for the desired rep range; avoid selecting a weight that forces trunk rotation or excessive elbow involvement.

Position yourself in a half-kneeling or tall kneeling stance directly under the pulley, with the pulling side knee forward (creating a stable base of support) and the opposite knee behind. Keep a slight lean forward from the hips, maintain a neutral spine with a long neck, and engage the core. Reach up to grasp the handle with a neutral or pronated grip depending on comfort, then allow your arm to fully extend overhead while maintaining tension in the shoulder.

Execution follows a three-phase cue: 1) Scapular set: initiate the movement by pulling the shoulder blade down and back (depression and retraction) without bending the elbow; 2) Lat drive: continue the pull by driving the elbow down and back to the hip, maintaining thoracic stability; 3) Controlled return: reverse the movement by extending the elbow and allowing the scapula to protract and elevate slightly under control. Avoid shrugging the shoulder or using excessive torso rotation.

Step-by-Step Setup and Execution

1. Equipment: Select a single D-handle or rope on a high pulley and set an appropriate weight. Ensure the cable path is unobstructed. 2. Stance: Kneel in a tall or half-kneeling position with the foot of the pulling side forward. This stance creates a broader base and improves balance while keeping the hips square. 3. Grip and posture: Reach up to the handle, grip comfortably, and lift your chest slightly while maintaining neutral spine. 4. Scapular initiation: Before bending the elbow, consciously depress and retract the scapula—think moving the shoulder blade down into the back pocket. This primes the lats and minimizes biceps dominance.

5. Pull phase: Bend the elbow and drive it down toward your hip while keeping the torso stable and avoiding rotation. Aim to bring the elbow past the body plane so the lat fully engages. 6. Peak contraction: Briefly hold at the bottom for 0.5–1 second to maximize tension, focusing on squeezing the lat and middle back. 7. Eccentric control: Slowly return to the start, letting the arm extend with controlled scapular protraction. Repeat for prescribed reps, then switch sides to maintain unilateral balance.

Common measurable cues include keeping the elbow path close to the torso, maintaining a consistent scapular set, and avoiding lateral flexion of the spine. Use mirrors or a training partner to monitor symmetry and control.

Common Form Cues and Troubleshooting

Key form cues: "lead with the elbow," "set the scapula first," "keep ribs down," and "control the return." These cues reinforce the correct kinetic sequence and reduce compensation. If the biceps overpower the movement, reduce weight and emphasize the scapular depression before elbow flexion. If the torso rotates, widen your base by shifting to a half-kneeling stance or decrease load to restore stability.

Common problems and fixes: 1) Shoulder shrugging: focus on scapular depression and lower the weight to re-train proper activation. 2) Overreaching at the top: ensure the start position provides full overhead extension but avoid hyperextension in the lumbar spine—tuck the ribcage if necessary. 3) Pain or impingement: reduce range of motion, use a neutral grip, and prioritize scapular mechanics; consult a clinician if pain persists. 4) Uneven pull strength: perform extra unilateral sets on the weaker side or use tempo variations to build parity.

Progressive troubleshooting often involves video feedback, lighter loads with tempo control, and integrating accessory work like scapular pull-ups, prone Y/T’s, and band pull-aparts to strengthen scapular retractors and posterior chain muscles.

Programming, Progression, and Sample Workouts

Programming the cable kneeling one arm lat pulldown depends on training goals: strength, hypertrophy, endurance, or rehabilitation. The unilateral nature allows flexible integration into upper-body pull days, full-body sessions, or corrective circuits. For strength phases, prioritize heavier loads and lower rep ranges (4–6 reps) with longer rest. For hypertrophy, moderate loads in the 8–15 rep range with controlled tempo and shorter rest periods are effective. For endurance or conditioning, higher reps (15–25) with minimal rest can be used, but maintain strict form to avoid compensatory patterns.

Progressions can be achieved by increasing load, manipulating tempo (slow eccentrics for hypertrophy), increasing time under tension with paused contractions, adding partials at the stretch or peak, or advancing body position complexity (single-leg kneeling on a balance pad or adding anti-rotation holds). Regressions include reducing range of motion, performing seated unilateral pulldowns, or using resistance bands for variable tension while mastering scapular control.

When programming, consider pairing this movement with horizontal pulls (one-arm row), pressing movements (single-arm landmine press), and core anti-rotation exercises. Because it is unilateral, alternate sides or complete matched sets to manage fatigue and maintain symmetry.

Progression Strategies and Rep Schemes

Structured progression approaches include linear progression (increase weight weekly for strength-focused mesocycles), undulating periodization (vary reps and intensity across sessions), and cluster sets for near-max single-arm strength. For a 4–8 week hypertrophy block, start with 3 sets of 10–12 with a 2:0:2 tempo and aim to add 2–5% load or 1–2 reps each week. For strength work, 4–6 sets of 4–6 reps with a 3–1:0 tempo and longer rests (2–3 minutes) is appropriate.

Use accessory supersetting: pair the kneeling pulldown with core anti-rotation holds (e.g., Pallof press) to enhance torso stability. For rehabilitation, employ higher-rep low-load protocols focusing on neuromuscular control—3–4 sets of 12–20 with slow eccentric emphasis.

Three Sample Workouts: Beginner, Intermediate, Advanced

Beginner session (upper-body focused): 1) Cable kneeling one arm lat pulldown: 3x10–12 per side (moderate load, 2:0:2 tempo). 2) Seated cable row: 3x10. 3) Incline push-up: 3x8–12. 4) Band pull-aparts: 3x15. Rest 60–90 seconds between sets. Emphasize technique and scapular control; reduce load if you cannot maintain position.

Intermediate session (strength/hypertrophy mix): 1) Cable kneeling one arm lat pulldown: 4x8 per side (slightly heavier, 2:0:2 tempo with 1s pause at bottom). 2) One-arm dumbbell row: 3x8–10. 3) Single-arm landmine press: 3x8 per side. 4) Pallof press: 3x12 per side. Rest 90–120 seconds between compound sets. Track load progression week-to-week.

Advanced session (power and unilateral overload): 1) Cable kneeling one arm lat pulldown: 6x4–6 per side (heavy, concentric-focused tempo, explosive with controlled eccentric). 2) Weighted pull-up variations or eccentric-assisted pull-ups: 4x5. 3) Single-arm dumbbell row with isometric hold: 3x8 with 2s hold at peak. 4) Anti-rotation plank with cable/resistance band: 3x30s per side. Rest 2–3 minutes for heavy sets and 60–90s for accessory work. Use deloads every 4–6 weeks to manage fatigue.

Equipment, Safety, Common Mistakes, Maintenance, and Buying Guide

Choosing the right cable machine and attachments ensures safe and effective performance. Look for a stable cable column with smooth pulley action and minimal cable stretch. D-handle or single-handle attachments are standard; a short rope can allow a more natural pronation/supination and wrist movement. Adjustable benches are not required since the exercise is kneeling, but a small mat for knee comfort and optional foam pads for joint support are useful. For advanced instability progressions, balance pads or half foam rollers can be used under the knees.

Safety considerations include selecting an appropriate load that preserves form, avoiding abrupt jerks, and ensuring the pulley is set high enough to permit full overhead extension without forcing shoulder hyperextension. Breath control is important—exhale during the concentric pull and inhale during controlled lowering. Warm up thoroughly with banded scapular drills, light face pulls, and thoracic mobility work before loading the movement heavily.

Maintenance of cable machines includes regular inspection of cables for fraying, lubrication of pulleys where specified by the manufacturer, and ensuring attachments and carabiners are secure. For home gyms, choose a manufacturer with solid warranty and easy replacement parts. Commercial facilities should follow a scheduled maintenance log to prevent unexpected failures that could cause injury.

Common Mistakes and How to Fix Them

1) Using excessive body sway or torso rotation: Fix by narrowing your base, reducing weight, and performing additional core anti-rotation work. 2) Initiating pull with the elbow or biceps rather than the scapula: Cue scapular depression first and practice scapular-only pulls to engrain the pattern. 3) Over-gripping or wrist compensation: Use a neutral grip and focus on soft hands to let the lat do the work. 4) Neglecting the weaker side: Implement extra sets or tempo-focused reps on the weaker side to correct imbalances. 5) Rapid eccentric returns: Slow the negative phase to increase time under tension and improve neuromuscular control.

Specific corrective drills include band-assisted scapular depression, single-arm isometric holds at different angles, and thoracic mobility routines to improve shoulder mechanics. If pain occurs, regress the movement and consult a qualified professional.

Equipment Setup, Maintenance, and Buying Considerations

When buying a cable column for home use, prioritize build quality and pulley smoothness. Look for sealed bearings, strong frame welds, and a compact footprint if space is limited. Adjustable weight stacks or plate-loaded options provide different value propositions—plate-loaded systems offer flexibility if you already own plates, while weight stacks are more user-friendly for quick changes.

Attachments: invest in a few quality handles (single D-handle, lat bar, short rope) and a carabiner rated for gym use. Check the maximum weight rating and warranty. Maintenance tips: wipe down cables and handles after use, inspect the cable for wear monthly, and tighten fasteners on moveable parts. For commercial gyms, schedule professional maintenance annually and log all repairs.

Price vs. performance: mid-range cable machines provide excellent value for most users; top-tier commercial units offer superior smoothness and durability but at higher cost. Consider accessory availability, space, and intended training volume when selecting equipment.

FAQs

• Q1: Is the cable kneeling one arm lat pulldown suitable for beginners?
  A: Yes. Beginners can benefit from this exercise by starting with light loads and focusing on scapular mechanics. Begin with 3 sets of 10–12 reps, and use video feedback to ensure proper form.
• Q2: How does this exercise compare to pull-ups for lat development?
  A: It provides unilateral isolation and continuous tension, useful for correcting asymmetries and targeting specific fibers. Pull-ups are superior for overall strength and multi-joint coordination; both complement each other in a program.
• Q3: Can I perform this exercise with resistance bands instead of a cable machine?
  A: Yes. Anchor a band overhead and kneel in the same position. Bands provide variable resistance and are a viable regression when cable equipment is unavailable.
• Q4: What grip should I use—neutral or pronated?
  A: Neutral grips generally reduce shoulder strain and allow a more natural elbow path. Pronated grips can shift emphasis slightly, but choose the grip that permits pain-free, controlled movement.
• Q5: How many sets and reps are optimal for hypertrophy?
  A: For hypertrophy, 3–4 sets of 8–15 reps with controlled tempo and 60–90 seconds rest is effective. Focus on progressive overload and full range of motion.
• Q6: Should I do both sides consecutively or alternate sides?
  A: Either approach works. Doing matched sets per side helps manage unilateral fatigue; alternating can save time and maintain intensity. Choose based on training goals and fatigue management.
• Q7: What are key cues to ensure lat engagement?
  A: "Set the scapula first," "lead with the elbow," and "keep ribs down." Focus on initiating the pull from the shoulder blade rather than the elbow to maximize lat activation.
• Q8: How can I progress the exercise for strength?
  A: Increase load with low rep ranges (4–6 reps), add cluster sets, or use short rest periods between heavy singles. Ensure technique remains strict to prevent compensation.
• Q9: Is kneeling necessary, or can I perform standing?
  A: Kneeling reduces lower-body contribution and increases core demand. Standing variations recruit more hip drive and may permit heavier loads; choose based on training priorities.
• Q10: What should I do if I experience shoulder discomfort?
  A: Reduce range of motion, switch to a neutral grip, decrease weight, and emphasize scapular control. If discomfort persists, stop and consult a medical professional.
• Q11: How often should I include this movement in a program?
  A: 1–3 times per week is appropriate depending on volume and recovery. Use it as a primary unilateral pull on upper-body days or as an accessory after heavy compound pulls.
• Q12: Are there sport-specific benefits to this exercise?
  A: Yes. It enhances unilateral pulling strength, scapular stability, and anti-rotation core control—qualities transferable to sports requiring single-arm power and torso stability, such as rowing, tennis, and throwing.