Half-Kneeling Single-Arm Pulldown

Cable variation designed to maintain continuous tension and precisely adjust the working angle throughout the range of motion.

• Isolation
• Cable
• Beginner

How to do it

• Align the pulley with the direction the load should travel
• Keep the cable taut in the starting position too
• Return slowly without letting the weight stack crash

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

• Standing too close or too far away and distorting the angle
• Letting the load pull the joint during the return

Muscles worked

Primary

• Lats

Secondary

• Biceps

Alternatives

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