One-Arm Cable Kneeling Lat Pulldown

exercise_detail.description

The Cable Kneeling One Arm Lat Pulldown is an isolation exercise targeting the latissimus dorsi, with secondary engagement of the biceps and core stabilizers. This movement is performed using a cable machine, allowing for a controlled range of motion and constant tension on the muscles.

exercise_detail.how_to_perform

1. Attach a single handle to the high pulley of a cable machine.
2. Kneel on the floor with your right knee down and left foot forward, creating a stable base.
3. Grasp the handle with your right hand, arm fully extended above you.
4. Engage your core and keep your torso upright throughout the movement.
5. Pull the handle down towards your shoulder by contracting your latissimus dorsi, keeping your elbow close to your body.
6. Pause briefly at the bottom of the movement, ensuring maximum contraction.
7. Slowly return to the starting position with control, maintaining tension in the latissimus dorsi.
8. Complete the desired number of repetitions before switching sides.

exercise_detail.tips

• Maintain a neutral spine and avoid leaning back during the exercise.
• Focus on pulling with your back muscles rather than your arm to maximize lat engagement.
• Keep your movements slow and controlled to enhance muscle activation and reduce injury risk.
• Ensure that your core is engaged throughout to stabilize your body and prevent unnecessary movement.
• Breathe out as you pull down and inhale as you return to the starting position.