Introduction to the Kneeling Single Arm Lat Pulldown

The kneeling single arm lat pulldown is a targeted, unilateral exercise that emphasizes the latissimus dorsi while improving shoulder stability, core engagement, and muscular balance. By performing the movement from a kneeling position, you remove lower-body assistance and force the torso to work isometrically to maintain posture, increasing the demand on the core and scapular stabilizers.

This exercise is especially useful for lifters who want to correct left-right strength imbalances, rehabilitate shoulder issues with controlled unilateral loading, or add variety to typical pulldown or row variations. It can be performed on a cable machine, resistance band setup, or functional trainer, making it adaptable to commercial gyms and home setups alike.

Benefits and Muscle Targets

The kneeling single arm lat pulldown primarily targets the latissimus dorsi, but its unilateral nature and the kneeling setup engage multiple supporting muscles and systems. Performing the movement one arm at a time allows for focused activation and neurological adaptation on each side.

Key muscular and performance benefits include:

• Latissimus dorsi development: The pulling motion creates strong lat activation across the range of motion when executed with proper scapular control.
• Improved unilateral strength: Isolating one arm helps identify and reduce bilateral imbalances that affect pressing and pulling strength.
• Enhanced core stability: Kneeling removes leg drive, requiring the abdominals, obliques, and spinal erectors to stabilize the torso and resist rotation.
• Scapular control and shoulder health: Focused control over the scapula during descent and ascent improves shoulder mechanics and reduces compensatory shrugging.
• Functional pulling mechanics: Single-arm pulling patterns translate well to sports that demand asymmetric force production and body control.

Equipment and Setup

Required equipment

To perform the kneeling single arm lat pulldown correctly you'll need a cable machine with a single-handle attachment or a functional trainer. If a cable machine isn’t available, heavy resistance bands anchored overhead can be an effective alternative. Key equipment options include:

• High cable pulley with single-handle attachment
• Functional trainer with adjustable pulleys
• Heavy resistance band and secure overhead anchor point
• Knee pad or mat for comfort during kneeling

Setting up the machine

Set the pulley at a height that allows the handle to travel from above your head down to your upper chest or shoulder level while kneeling. Attach a single D-handle or a short rope if you prefer a neutral grip. Position a mat under your knees and kneel about 1–2 feet back from the machine so your arm reaches upward without hyperextending the shoulder.

Adjust the load so you can perform 8–15 controlled reps with good form. Start on the lighter side to prioritize technique and scapular movement before increasing weight.

Step-by-Step Technique

Starting position

Kneel on both knees with weight evenly distributed on the shins or toes depending on comfort. Engage your core and maintain a neutral spine—avoid excessive arching or rounding. Reach up with one arm and grasp the handle with a pronated or neutral grip, keeping a slight bend in the elbow to avoid locking out.

Retract your scapula slightly to create a stable starting point for the pull and set your shoulders down away from the ears. Your chest should be up and ribcage down to preserve thoracic stability.

Execution

Initiate the movement by pulling the elbow down and back toward your hip, driving the scapula into a full downward and inward motion. Think of leading the movement with the elbow rather than the hand to maximize lat engagement. Maintain a steady breath—exhale as you pull down and inhale as you return.

Pull until your hand reaches the upper chest or side of the ribcage, then perform a controlled eccentric return to the starting position, keeping tension on the working lat and avoiding a shrugging motion. Pause briefly at the bottom for maximal contraction before slowly reversing the movement.

Common cues and tempo

Helpful cues include “lead with the elbow,” “pin the shoulder down,” and “keep the torso square.” A recommended tempo is 2 seconds eccentric (return) and 1–2 seconds concentric (pull), with a 1-second pause at the bottom. Slowing the eccentric increases time under tension and reinforces control.

Variations and Progressions

Adjusting grip, knee stance, and resistance modifies the stimulus and difficulty of the kneeling single arm lat pulldown. Incorporate these variations to suit goals and equipment availability.

• Neutral grip: Using a neutral handle reduces shoulder impingement risk and may feel more comfortable for those with limited external rotation.
• Half-kneel or staggered stance: Performing the exercise from a half-kneel with one knee down and one foot planted adds lateral stability and mimics athletic stances.
• Band-resisted single arm pull: Anchor a band overhead for a portable, home-friendly variation.
• Iso-hold eccentrics: Pause and slowly lower the handle for 4–5 seconds to emphasize eccentric strength.
• Superset with single-arm rows: Follow pulldowns with single-arm rows to target different angles and extend volume.

Programming and Progression

Programming the kneeling single arm lat pulldown depends on goals—strength, hypertrophy, or rehab. For hypertrophy, aim for 3–4 sets of 8–12 reps with moderate load, emphasizing tempo and full range. For strength, reduce reps to 4–6 with heavier load and longer rest periods. For rehabilitation or motor control, use lighter loads and higher repetition ranges (12–20) focusing on perfect technique.

Progress by increasing load incrementally, adding sets, manipulating tempo (slower eccentrics), or increasing time under tension via pauses and partials. Track unilateral improvements by recording reps per side, and prioritize weaker side first in training to reduce imbalances.

Common Mistakes and Troubleshooting

Avoiding common errors ensures the kneeling single arm lat pulldown yields optimal benefits and lowers injury risk. Typical mistakes include excessive torso rotation, shrugging the shoulder, using momentum, and inadequate scapular control.

Troubleshooting tips:

• If you feel the movement primarily in the biceps, focus on initiating the pull with the elbow and retracting the scapula first.
• If the shoulder hikes up, lower the weight and concentrate on pinning the scapula down before each rep.
• For excessive torso rotation, brace the core harder and consider a staggered or half-kneel stance for added stability.
• If range of motion is limited, work on thoracic extension and shoulder mobility drills before loading the pull.

Safety, Mobility, and Warm-Up

Prioritize a dynamic warm-up that targets the thoracic spine, scapular mobility, and rotator cuff activation. Effective preparatory exercises include band pull-aparts, wall slides, thoracic rotations, and light single-arm lat stretches.

Safety considerations include avoiding heavy loads if you lack shoulder stability or experience pain. Gradually introduce unilateral loading, monitor for compensations, and consult a professional if you have existing shoulder pathology. Use controlled tempos to protect connective tissues and emphasize quality over quantity.

Maintenance and Buying Tips for Equipment

If you train this exercise at home, investing in a quality cable machine or a functional trainer with adjustable pulleys offers versatility beyond pulldowns. For budget-conscious setups, heavy-duty anchor points and resistance bands provide a practical alternative.

When evaluating equipment, consider cable smoothness, pulley height range, handle attachments, footprint, and warranty. For commercial gyms, ensure the machine has single-handle attachments and adjustable weight stacks to accommodate unilateral loading.

Conclusion

The kneeling single arm lat pulldown is a versatile, effective exercise for building lats, correcting asymmetries, and enhancing core and shoulder stability. Implement it with controlled technique, appropriate progressions, and regular mobility work to maximize benefits and reduce injury risk.

Whether your goal is hypertrophy, unilateral strength, or rehab, integrating this movement into your back training can provide measurable improvements in muscle balance and pulling performance.

FAQs

1. Is the kneeling single arm lat pulldown better than seated two-arm pulldowns?
It’s not necessarily better overall but is superior for unilateral control, imbalance correction, and core engagement. Seated two-arm pulldowns are efficient for loading and volume, while the kneeling single-arm variant focuses on stability and symmetry.

2. Can I use resistance bands instead of a cable machine?
Yes. Anchor a heavy band overhead and kneel at the appropriate distance. Bands change the resistance curve, increasing tension at the bottom; adjust technique to maintain control throughout the range.

3. How should I breathe during this exercise?
Exhale during the concentric pull and inhale during the eccentric return. Maintain steady diaphragmatic breathing to support core stability and avoid breath-holding.

4. How many sets and reps are ideal?
For hypertrophy, 3–4 sets of 8–12 reps. For strength, 4–6 reps with heavier loads. For motor control or rehab, 12–20 reps with light load and focus on form.

5. Should I do the weaker side first?
Yes. Start with the weaker side to ensure it receives full intensity and to reduce the tendency to favor the stronger side during training.

6. How do I prevent shoulder pain when doing this exercise?
Warm up thoroughly, use a neutral grip if needed, keep loads manageable, and focus on scapular control. If pain persists, consult a clinician and adjust or replace the movement.

7. Can beginners perform this variation?
Yes, with light resistance and emphasis on technique. Beginners should prioritize scapular retraction and core bracing before increasing load.

8. Does kneeling increase core activation significantly?
Yes. Removing leg drive forces the core and obliques to resist rotation and maintain posture, increasing isometric core demands compared to seated variations.

9. What are good complementary exercises?
Single-arm rows, face pulls, band pull-aparts, and thoracic mobility drills complement the pulldown by addressing posterior chain balance, scapular health, and range of motion.