Half-Kneeling One-Arm Pulldown
The Half-Kneeling One-Arm Pulldown is a unilateral cable exercise that targets the latissimus dorsi while challenging core stability. By performing this movement in a kneeling lunge position, you isolate the back muscles and correct strength imbalances between your left and right sides.
Since this is a unilateral exercise, the AI analyzes performance differences between your left and right sides to identify and correct strength imbalances. By correlating your RPE and weight data with your daily recovery metrics like HRV and sleep quality, the system can auto-adjust the resistance to ensure you're stimulating the lats effectively without overtraining. Additionally, if you have a history of shoulder pain, the app tracks how this specific angle affects you compared to bilateral overhead work to optimize your exercise selection.
Form Cues
- Kneel with the knee on the pulling side down and the opposite foot flat on the floor
- Drive your elbow down firmly towards your back pocket
- Keep your chest tall and your core braced to resist rotation
- Fully extend your arm at the top to feel a deep stretch in the lat
- Squeeze your glute on the kneeling leg to stabilize your hips
- Don't rotate your torso or lean sideways to help pull the weight
- Don't shrug your shoulder up towards your ear at the start of the movement
- Don't allow your lower back to arch excessively
- Don't use momentum or jerk the cable down
Common Mistakes
- Rotating the torso to compensate for heavy weight
- Pulling primarily with the biceps instead of the lats
- Shrugging the shoulders during the pull
- Hyperextending the lower back
- Cutting the range of motion short at the top
Muscles Worked
This exercise primarily targets the latissimus dorsi, allowing for a long range of motion that stimulates muscle growth and improves vertical pulling strength. The half-kneeling position forces the core and glutes to work isometrically to maintain stability, while the biceps and rear deltoids assist in the pulling motion.
Primary
Secondary
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