Overview and Benefits of the Kneeling Single Arm Cable Lat Pulldown

The kneeling single arm cable lat pulldown is a unilateral, high-control pulling exercise that isolates the latissimus dorsi while promoting scapular stability and core engagement. Performed on a cable machine with a single handle attachment, this movement shifts the emphasis from bilateral pulling patterns to one side at a time, allowing for more deliberate range of motion, improved mind-muscle connection, and focused hypertrophy work. Because the lifter kneels rather than sits, the pelvis and lower back are positioned to minimize compensation and create a more rigid trunk, which enhances the role of the lats and scapular retractors.

Benefits of including the kneeling single arm cable lat pulldown in your routine include unilateral strength balance, improved posture, and increased ability to correct side-to-side asymmetries. Unilateral training is particularly valuable for athletes who must produce single-sided power or for lifters rehabbing a shoulder or recovering from a muscular imbalance. The cable setup provides constant tension throughout the range of motion, unlike free-weight alternatives where tension can fluctuate.

Specific functional advantages include better scapular control, enhanced shoulder joint integrity when executed with proper form, and greater potential for active muscle hypertrophy due to the isolated tension and focus. For many trainees, the kneeling single arm cable lat pulldown also feels more comfortable on the lower back because the kneeling position reduces lumbar extension and forces more reliance on the hips and core. Additionally, this exercise can be scaled easily by altering load, tempo, and range, making it appropriate for beginners, experienced lifters, and rehabilitation contexts.

Who should use this exercise? It is ideal for those seeking isolated lat activation, lifters with unilateral strength concerns, athletes requiring rotational stability and single-arm pulling strength, and anyone looking to reduce lumbar loading while still training the pulling musculature. That said, individuals with knee problems should use a mat or support and those with shoulder pain should consult a professional before heavy loading. Proper setup and form are essential to realize benefits and limit injury risk.

Technique and Execution

Setup and Positioning

Start by setting a single handle on a cable machine at a high position above head height. Choose a neutral or D-handle to allow for natural wrist alignment. Position a kneeling pad or mat about 1–2 feet from the cable tower so that when you reach up, your elbow will align roughly above your torso. Kneel on one knee with the other knee optionally planted for stability, or adopt a bilateral kneeling stance with both knees on the mat for additional balance. Your hips should be pushed slightly forward and chest up to maintain a neutral spine; avoid overarching or rounding the lower back.

Grip the handle with the working hand while the non-working arm can rest on the thigh, hold a light counterbalance, or reach overhead to help maintain an upright torso. The working shoulder should be slightly depressed (away from the ear) to pre-activate the lat and help ensure the pull comes from the back rather than the biceps. Feet placement matters: a stable base from the rear foot or both knees reduces torso rotation and encourages strict lat engagement. Adjust the cable height if needed so that you can initiate the movement with a full stretch at the top without forcing the shoulder into extreme abduction.

Choose an appropriate weight that allows for slow, controlled reps with a full eccentric and concentric phase. Because the cable delivers constant tension, the resistance will feel different across the range than free weights; start lighter than you might expect, especially when learning the movement. Use a mat or soft pad under the knees for comfort and to avoid pain from prolonged kneeling. Ensure the equipment is well-maintained and the handle swivels freely to prevent wrist strain.

Step-by-Step Execution and Form Cues

Begin the rep from a dead-stretched position with your arm extended overhead and the shoulder slightly protracted. Inhale to prepare, then initiate the pull by retracting the scapula—think 'elbow down and back' rather than 'pull with the hand.' Lead the movement with the elbow, driving it toward the hip pocket, and imagine trying to bring your elbow into your back pocket to maximize lat involvement. Keep the wrist neutral and avoid excessive wrist flexion or supination which would shift work to the forearm and biceps.

At the midpoint of the pull, focus on squeezing the scapular retractors and the lower portion of the lat at the end of the concentric phase. Avoid shrugging the shoulder toward the ear; maintain a depressed scapula to reduce upper trap dominance. Hold the peak contraction for a brief 0.5–1 second to optimize muscle recruitment. On the eccentric phase, control the hand back to the overhead start position with a deliberate tempo—this controlled lengthening under tension is crucial for hypertrophy and tendon health. Avoid letting the weight 'snap' back; maintain tension through the entire motion.

Common verbal cues that help: 'elbow to hip,' 'chest tall,' 'lead with the elbow,' and 'slow return.' Visualize the lat drawing the upper arm down rather than the hand pulling. If you feel the biceps or forearm doing most of the work, reduce load and concentrate on scapular movement. For trainees who struggle with scapular control, practice isolated scapular depressions and retractions without elbow movement before progressing to full lat pulldowns.

Breathing, Tempo, and Mind-Muscle Connection

Breathing is an often-overlooked component that greatly influences performance. Inhale at the top of the stretch to expand the ribcage and stabilize the torso, brace the core, and then exhale forcefully during the concentric pulling phase as you drive the elbow down. This breathing pattern supports intra-abdominal pressure, providing a more stable base from which the lats can generate force. Maintain steady breathing between reps—avoid breath-holding unless performing a single, short Valsalva for max effort lifts, which is unnecessary here.

Tempo prescription: a controlled 2–3 second eccentric and a 1–2 second concentric is a practical starting point for most goals. For hypertrophy, consider a 3-second eccentric and a 1-second concentric with a brief isometric squeeze. For strength and power, slightly faster concentric actions with controlled eccentrics can be used, though the single-arm cable lat pulldown is typically leveraged more for control and hypertrophy than raw power.

Mind-muscle connection is essential. Because the movement is unilateral and kneeling reduces momentum, you can visually and kinaesthetically monitor the working side. Use tactile feedback—touch your lat during contraction—to reinforce feeling the correct muscle firing pattern. Slow initial sets focusing on form and proprioception will accelerate technical mastery and translate to better carryover on heavier compound pulls like rows and pull-ups.

Programming, Variations, and Progressions

Programming: Sets, Reps, and Intensity

Programming the kneeling single arm cable lat pulldown depends on your training goal: hypertrophy, strength, endurance, or rehabilitation. For hypertrophy, use 3–4 sets of 8–15 reps per side with moderate loads that allow for controlled eccentrics and a 1–2 second pause at peak contraction. Aim for 60–80% of your single-rep capacity for unilateral cable pulls, adjusting based on fatigue and symmetry. Rest periods of 60–90 seconds are generally effective to maintain quality repetitions while providing enough recovery.

For strength emphasis, reduce reps to 4–6 per side with heavier loads and longer rest (2–3 minutes). However, because the exercise is isolation-oriented, prioritize compound pulling movements (e.g., weighted pull-ups, bent-over rows) as primary strength lifts and use the kneeling single arm cable lat pulldown as an accessory to correct imbalances and increase volume. For endurance or muscular conditioning objectives, perform higher rep ranges of 15–25 with shorter rest and controlled tempo.

Balance your weekly plan: integrate the exercise 1–3 times per week depending on overall volume and recovery. If you include it as a primary back movement one day, avoid heavy unilateral pulling on subsequent sessions to prevent overuse. Track progress with objective markers such as increased reps at a given load, reduced asymmetry between sides, or improved scapular control during the lift.

Progressions and Practical Variations

Progressions can be linear (adding weight or reps) or technical (slower tempo, longer pauses at peak contraction). To progress technically, increase eccentric time or include a 1–2 second isometric hold at peak contraction. To progress load without compromising form, use micro-loading increments or tempo adjustments first. Band-resisted pulldowns add variable resistance to challenge the top range, while slings or neutral grips shift stimulus to slightly different lat fibers and forearm engagement.

Variations include the standing single arm cable pulldown (adds core anti-rotation demand), seated unilateral pulldown (reduces lower body involvement), and single-arm cable row variants that emphasize a horizontal pull pattern. For trainees with limited knee tolerance, perform the movement seated on a bench with the cable set high or use a kneeling split stance to reduce single-knee loading. For greater lat stretch, lengthen the start position by stepping slightly back so the handle begins further overhead, but be cautious of shoulder overextension.

Complex progressions: integrate tempo-based clusters (e.g., 3 eccentric pulses + 1 full rep) or combine with isometric holds and partials to overload different range zones. Pair the exercise with complementary movements such as unilateral dumbbell rows, face pulls, and core anti-rotation drills to build robust posterior chain function and shoulder health.

Accessory Exercises and Routine Integration

To maximize transfer, pair the kneeling single arm cable lat pulldown with exercises that strengthen synergistic and stabilizing muscles. Good accessory choices include single-arm dumbbell rows, band pull-aparts, prone Y-raises, and rotator cuff external rotations. These support scapular control and shoulder joint integrity. Include core anti-rotation work like Pallof presses to reinforce the trunk stability needed for single-arm pulls.

Weekly structure: use the kneeling single arm cable lat pulldown as an accessory after heavier compound pulls or as a primary movement in lighter, technique-focused sessions. Example split: on a back day with heavy pull-ups and barbell rows, finish with 3 sets of 10 kneeling single arm cable lat pulldowns for unilateral volume. On a secondary back day, make it the main pulling exercise for higher volume and targeted hypertrophy work.

Rehabilitation and mobility integration: because this exercise encourages controlled scapular movement and reduced lumbar strain, it can be safely included in later-stage shoulder rehab or in programs aimed at correcting postural rounded shoulders. Always coordinate with a clinician when using it for therapeutic purposes and adjust load and range to individual tolerance.

FAQs

• Q: What muscles does the kneeling single arm cable lat pulldown target? A: Primarily the latissimus dorsi, with secondary emphasis on the teres major, posterior deltoid, and scapular retractors. The unilateral nature also engages core stabilizers to resist rotation, and the wrist/forearm to a lesser extent.
• Q: How is the kneeling variation better than the seated machine pulldown? A: Kneeling reduces lumbar involvement and forces a more rigid trunk, which increases lat isolation and scapular control. It also allows for greater unilateral focus and can reduce lower-back stress commonly felt in seated variations.
• Q: How should I adjust the load for unilateral work? A: Start approximately 10–20% lighter per side compared to bilateral estimates, because unilateral movements demand more stabilization and often reveal weaker side capacities. Use conservative loading initially and prioritize form and full-range control.
• Q: Can people with shoulder pain perform this exercise? A: Potentially, but only after assessment. Modify range of motion, reduce load, and emphasize scapular depression and retraction. If pain persists, consult a healthcare professional—this exercise can be therapeutic when progressed correctly but harmful if overloaded prematurely.
• Q: How many times per week should I include it in my program? A: 1–3 times per week depending on volume and recovery. Use it once weekly for targeted correction, twice for consistent unilateral volume, and three times only if overall programming balances recovery and avoids redundant stress.
• Q: What are common mistakes to avoid? A: Avoid shrugging the shoulder, using momentum, over-relying on the biceps, and allowing torso rotation. Ensure a full controlled eccentric and lead with the elbow to maximize lat activation.
• Q: How do I progress this exercise safely? A: Increase reps, add micro-weights, slow the eccentric, or include short isometric holds at peak contraction. Prioritize technical progress before significant loading increases to maintain shoulder health.
• Q: Is it suitable for beginners? A: Yes, with light resistance and coaching on scapular mechanics. The kneeling position can actually simplify movement mechanics, but beginners should start with easy loads and shorter ranges to build coordination.
• Q: What equipment setup ensures the best performance? A: Use a high cable pulley, a comfortable kneeling mat, a single handle (D-handle), and ensure the pulley rotates freely. Position yourself so the elbow travels naturally toward the hip without forcing shoulder hyperextension.