Half-Kneeling Single-Arm Pulldown

Half-kneeling one-arm pulldown: with no back support, the torso has to stay stable.

• Compound
• Cable
• Beginner

How to do it

• Half-kneel under a high cable with the handle in one hand and the pelvis steady
• Chest up and torso still; the working arm starts fully stretched
• Pull the elbow toward your hip without rotating the torso

Sets, reps and tempo

Ranges: 10–15 per arm · 0–2 RIR

Tempo: Pull for 1 s, squeeze, let it rise for 2–3 s with a stretch

Common mistakes

• Rotating the torso to pull more
• Sitting back onto the heel and losing the half-kneeling posture

Muscles worked

Primary

• Lats

Secondary

• Biceps

Alternatives

• Single-Arm Cable Pulldown
• Lat Pulldown
• Neutral / Close-Grip Pulldown
• Straight-Arm Pulldown