Cable Kneeling One Arm Lat Pulldown
- Zielmuskel
- Latissimus Dorsi
- Synergistenmuskeln
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Cable
- Körperregion
- Back
- Typ
- Strength
The cable kneeling one arm lat pulldown is a unilateral back exercise that targets the latissimus dorsi, with help from the biceps, brachialis, rear delts, teres major, and the middle and lower trapezius. Working one side at a time from a kneeling position lets you fix side-to-side imbalances and find a longer, more controlled stretch on the lats than a two-handed pulldown.
Cable Kneeling One Arm Lat Pulldown: So führst du sie aus
- 1Set a single-handle attachment on a high cable pulley and clip on a moderate weight you can control for full reps.
- 2Kneel on the floor or a pad facing the machine, far enough back that the cable stays under tension at the top of the rep.
- 3Reach up and grab the handle with the working arm, palm facing in, and let your shoulder rise into a full stretch overhead.
- 4Brace your core, set your chest up, and pull your shoulder blade down and back before the arm moves.
- 5Drive your elbow down and toward your hip, leading with the elbow until the handle reaches roughly the side of your chest.
- 6Squeeze the lat hard at the bottom, keeping your torso square and still rather than twisting toward the cable.
- 7Return the handle overhead under control, letting the lat lengthen fully without letting the shoulder shrug up.
- 8Finish your reps on that side, then switch the handle to the other arm and repeat for an equal number of reps.
Technik-Tipps
- Initiate each rep by depressing the shoulder blade first, then pulling with the arm, so the lat does the work instead of the biceps.
- Keep a slight forward lean in the torso to line the cable up with the lat's line of pull and lengthen the stretch.
- Pull the elbow down toward your hip pocket rather than straight back to keep tension on the lat through the full range.
- Move slowly on the way up and resist the weight, treating the lowering phase as part of the exercise rather than a rest.
- Match reps and weight on both sides, using the weaker arm to set the working load so the stronger side does not carry the set.
Häufige Fehler
- Twisting the torso toward the cable to yank the handle down, which turns the lift into a swing and takes tension off the lat.
- Bending and pulling mostly with the biceps so the elbow leads too little, which stalls back development and overloads the arm.
- Cutting the range short at the top, which skips the deep stretch that makes the one-arm version more effective than a bar pulldown.
- Shrugging the shoulder up toward the ear under load, which trades lat engagement for upper-trap strain.
- Using a weight so heavy you have to lurch your bodyweight back, which removes the unilateral isolation that is the point of the movement.
Häufig gestellte Fragen
What muscles does the cable kneeling one arm lat pulldown work?
It primarily works the latissimus dorsi, with the biceps, brachialis, brachioradialis, rear deltoid, teres major and minor, infraspinatus, and the middle and lower trapezius assisting.
Why do it one arm at a time instead of a normal lat pulldown?
Working one arm at a time lets you find a longer stretch and a fuller contraction on each lat, and it exposes and corrects strength differences between your left and right sides that a two-handed bar can hide.
Is the cable kneeling one arm lat pulldown good for beginners?
Yes. The cable keeps tension smooth and the light single-arm load is easy to control, making it a good way to learn how to pull with the lat rather than the arm before moving to heavier pulldowns.
How many sets and reps should I do?
Three to four sets of 10 to 15 reps per arm works well for building the lats, since the unilateral setup rewards controlled, higher-rep work over very heavy loads.
Where should I feel this exercise?
You should feel it down the side and middle of your back along the lat, with a strong stretch overhead and a hard squeeze as the elbow reaches your side. If you mostly feel your biceps, lead with the elbow and start each rep from the shoulder blade.
