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Kneeling Single Arm Lat Pulldown

The kneeling single arm lat pulldown is a unilateral cable exercise where you kneel facing a high pulley and pull one handle down toward your shoulder. Training one side at a time lets you focus on each lat, fix left-right imbalances and get a deep stretch and squeeze, while the kneeling stance adds a core challenge.

Also known as: Single arm cable pulldown, Kneeling one-arm pulldown, Unilateral lat pulldown

Muscle group: Back
Movement pattern: Vertical pull
Type: Compound
Equipment: Cable machine, Single handle
Difficulty: Intermediate

What muscles does the kneeling single arm lat pulldown work?

Primary movers

Latissimus dorsi

Assisting muscles

Biceps brachii
Teres major
Rhomboids
Obliques
Rectus abdominis

Working one arm at a time allows a deeper stretch overhead and a stronger squeeze at the bottom, since the arm is free to move along its natural path.

The lat on the working side pulls the upper arm down to the side. Because you cannot lean on the other arm, any imbalance between left and right shows up quickly.

Kneeling takes the legs out of the movement. The core and obliques have to keep the torso upright and stop it twisting toward the weight.

The biceps and teres major assist. The lat should lead, with the shoulder blade moving down before the elbow bends.

How to do the kneeling single arm lat pulldown

Setup

1
Attach a single handle to a high pulley.
2
Kneel facing the machine, a little back from the stack, on a mat.
3
Grasp the handle with one hand and extend your arm overhead.
4
Keep your torso tall and brace your abs.

Execution

1
Depress your shoulder blade to start.
2
Pull the handle down toward your shoulder by driving your elbow to your hip.
3
Squeeze your lat hard at the bottom.
4
Return slowly to full arm extension.
5
Keep your torso square and avoid leaning to the side.
6
Complete all reps on one arm, then switch.

Common kneeling single arm lat pulldown mistakes

Leaning to the side

Tilting toward the weight uses momentum and removes the lat stretch.

The fix: Brace your core and keep your shoulders level.

Pulling with the biceps

Curling the handle down puts the work in the arm.

The fix: Think of pulling your elbow to your hip, not your hand to your shoulder.

Short range

Not extending at the top skips the stretch.

The fix: Reach fully overhead at the start of each rep.

Using too much weight

Heavy loads cause twisting and sloppy reps.

The fix: Choose a weight you can control for 10 to 12 reps on each side.

How many sets and reps?

Goal	Sets	Reps	Load	Rest
Hypertrophy	3	10–12 per side	Moderate, 1–2 RIR	60–90 s
Strength	3–4	6–8 per side	Heavy, strict	90 s
Beginner	2	10 per side	Light	60 s

Use it after a heavy bilateral pull to correct imbalances, starting each set on your weaker side. Match the reps on both sides and avoid using momentum. A mat under the knees keeps the position comfortable.

Running the kneeling single arm lat pulldown in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.

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Kneeling Single Arm Lat Pulldown variations and alternatives

Wide Grip Lat Pulldown

Easier

A two-arm version that is simpler to set up and stabilise.

Close Grip Lat Pulldown

Easier

A neutral-grip bilateral pull that is more stable.

Straight-Arm Pulldown

Alternative

A lat-isolation movement without arm bend.

Single-Arm Dumbbell Row

Alternative

A unilateral horizontal pull for the mid-back.

Pull-Up

Harder

The bodyweight vertical pull.

Frequently asked questions

Why do single arm pulldowns on one side feel different?

Most people have a stronger or more coordinated side. Unilateral work exposes that and lets you even it out by matching reps.

Should I kneel or sit?

Kneeling frees the legs and increases core demand. Sitting with thigh pads is more stable and lets you go heavier.

Do single arm pulldowns build more lat?

They allow a deeper stretch and squeeze on each side, which many lifters find improves the mind-muscle connection. Total growth depends on volume and effort.

What handle should I use?

A single D-handle is standard. A rope or stirrup handle works if it is comfortable for your wrist.

How do I stop leaning?

Lower the weight, brace your core and keep your ribs stacked over your pelvis. Pull your elbow down rather than your torso sideways.

Hercules tracks every kneeling single arm lat pulldown you log, shows you last session's numbers before you lift, and flags when your progress stalls.