Library / Lats
Single-Arm Kneeling Cable Lat Pulldown
Cable · Vertical Pull · Compound
Lats BicepsCore Joint friendly
Default prescription & biomechanics
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Core
- Equipment
- Cable
- Movement pattern
- Vertical Pull (Pull force)
- Difficulty
- Intermediate
- Working rep range
- 10-14 reps per set
- Between-set interval
- 75 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Kneel on one knee in front of a high pulley holding a single D-handle.
- Drive your elbow down and slightly inward toward your hip crease.
- Squeeze the lat hard at the bottom before letting the cable pull your arm into a full stretch.
Joint & safety considerations
No specific joint contraindications are flagged for Single-Arm Kneeling Cable Lat Pulldown. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Assisted Parallel Close Grip Pull Up | Machine swap | Machine |
| Assisted Pull-Up Machine | Machine swap | Machine |
| Band Assisted Pull Up | Machine swap | Machine |
| Butterfly Pull-Up | Bodyweight swap | Bodyweight |
| Jumping Pull Up | Bodyweight swap | Bodyweight |
| Lever Cross Lat Pulldown | Machine swap | Machine |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.