Half-Kneeling Single-Arm Lat Pulldown
In a half-kneeling stance, pull a single handle to the ribs to train each lat independently.
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See your setup in four steps
Demo video from YouTube, played in its own player.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the lats, for when the cable is taken or you want a change.
Questions
- What muscles does the Half-Kneeling Single-Arm Lat Pulldown work?
- The Half-Kneeling Single-Arm Lat Pulldown mainly works the lats.
- What equipment do you need for the Half-Kneeling Single-Arm Lat Pulldown?
- A cable.
- How many sets and reps of the Half-Kneeling Single-Arm Lat Pulldown?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Half-Kneeling Single-Arm Lat Pulldown?
- Archer Pull-Up, Barbell Bent-Over Row, Barbell Rack Chin and Barbell Underhand Bent-Over Row work the same main muscle.
Program it for your clients
Coaches add the Half-Kneeling Single-Arm Lat Pulldown to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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