Cable Kneeling Single Lat Pulldown exercise animation (Male)

Cable Kneeling Single Lat Pulldown

Target muscle
—
Equipment
Cable
Body part
Back
Type
Strength

The cable kneeling single lat pulldown is a unilateral back exercise that targets the lats and surrounding upper-back muscles one side at a time. Performed kneeling at a high cable pulley with a single handle, it lets you train each side independently to even out strength imbalances and build a wider, stronger back.

How to do the Cable Kneeling Single Lat Pulldown

  1. 1Set the cable pulley to its highest position and attach a single-grip handle.
  2. 2Kneel on the floor or a pad facing the machine, far enough back that the cable stays under tension at full reach.
  3. 3Reach up and grip the handle with one hand, palm facing inward, and let your arm extend fully so you feel a stretch in your lat.
  4. 4Brace your core and keep your torso upright, avoiding any twist or lean to compensate.
  5. 5Pull the handle down and toward your hip, leading with your elbow and driving it down and back.
  6. 6Squeeze your lat and shoulder blade at the bottom, keeping your wrist neutral and your elbow close to your side.
  7. 7Control the handle back up to full extension, resisting the weight on the way and keeping tension on the lat.
  8. 8Complete all reps on one side, then switch hands and repeat for the other side.

Form tips

  • Initiate each rep by depressing your shoulder blade down before bending your elbow, so the lat does the work instead of the biceps.
  • Keep your chest up and your core braced to stop your torso from rotating toward the working arm.
  • Pause briefly at the bottom of each rep to feel the lat fully contract before releasing.
  • Use a controlled tempo and a full range of motion rather than heavy weight you have to yank down.

Common mistakes

  • Yanking the handle with the arm and shoulder shrugged up, which shifts the load off the lat and onto the biceps and traps.
  • Twisting or leaning the torso to drag the weight down, which cheats the rep and reduces tension on the back.
  • Cutting the range of motion short by not letting the arm fully extend, so the lat never gets a full stretch each rep.
  • Letting the wrist curl or the elbow flare out, which strains the joint and weakens the pull.

Frequently asked questions

What muscles does the cable kneeling single lat pulldown work?

It mainly works the back, especially the lats (latissimus dorsi), along with the surrounding upper-back muscles. Training one arm at a time also recruits your core to keep the torso stable.

Why train the lat pulldown one arm at a time?

Working a single side isolates each lat, helps correct left-to-right strength imbalances, and lets you focus on a full stretch and squeeze that a two-handed bar can mask.

Is the cable kneeling single lat pulldown good for beginners?

Yes. The cable provides smooth, constant tension and the unilateral setup makes it easy to learn back engagement. Start light, master pulling with the elbow, then add weight.

How many sets and reps should I do?

For back development, 3–4 sets of 10–15 reps per arm works well. Use a weight you can control through a full range of motion on every rep.

Where should I feel this exercise?

You should feel it in the lat of the working side — a stretch at the top and a strong contraction as you pull the handle to your hip. If you mostly feel your biceps, lead more with the elbow.

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