Single-arm kneeling lat pull-down

The single-arm kneeling lat pull-down is a variation of the lat pull-down exercise performed one arm at a time, with the knees on the ground, rather than sitting on a bench or machine. It has all of the same benefits of a lat pull-down performed on a bench or machine, in addition to providing further activation to the core and lower body.


  1. Strengthens the muscles of the lats (latissimus dorsi), upper back, and biceps
  2. Working the back one side at a time allows you to focus on balance between sides and feel the proper muscles contracting
  3. Activates and strengthens the glutes and core more than standard lat pull-downs
  4. Cable provides constant tension throughout the movement and multiple choices of handles
  5. Can be performed at any cable station if a lat pull-down machine is unavailable

Single-arm kneeling lat pull-down Images


Single-arm kneeling lat pull-down Instructions

Single-arm kneeling lat pull-down muscle diagram
  1. Attach a single handle to a high pulley and make your weight selection.
  2. Kneel in front of the cable tower, taking the cable with one hand with your arm extended. This will be your starting position.
  3. Starting with your palm facing forward, pull the weight down to your torso by flexing the elbow and retract the shoulder blade. As you do so, rotate the wrist so that at the completion of the movement, your palm is now facing you.
  4. After a brief pause, return to the starting position.