Cable Kneeling Single Lat Pulldown

Description

How to Do Cable Kneeling Single Lat Pulldown

1. 1
   Setup

   Set the cable pulley to a high position and attach a single-grip handle. Kneel on the floor facing the cable machine, far enough back so the cable has tension with your arm extended.

2. 2
   Setup

   Grasp the handle with an overhand grip, allowing your working arm to be fully extended overhead with a slight bend in the elbow. Keep your core engaged and torso upright.

3. 3

   Initiate the movement by pulling the handle down towards your side, focusing on driving your elbow towards your hip. Squeeze your latissimus dorsi at the bottom of the movement.

4. 4

   Control the weight as you slowly extend your arm back to the starting position, allowing your lat to fully stretch. Avoid letting the weight snap back up.

Tips

• Consciously focus on engaging your latissimus dorsi throughout the entire movement, visualizing your elbow pulling the weight down.
• Keep your core braced and torso upright and stable; avoid rotating your body or leaning excessively to pull the weight.
• Emphasize the slow, controlled return phase, allowing for a full stretch in the lat while resisting the upward pull of the cable.
• Exhale as you pull the handle down, contracting your lat, and inhale as you slowly return to the starting position, stretching the muscle.

Common Mistakes

• ×Swinging your body or rotating your torso to pull the weight reduces lat activation; instead, use a lighter weight and focus solely on pulling with your arm and back muscles.
• ×Not fully extending the arm at the top or not pulling the handle down far enough limits muscle engagement; ensure a full stretch and a strong contraction by pulling your elbow towards your hip.
• ×Allowing your shoulders to elevate towards your ears during the pull can engage traps instead of lats; keep your shoulders depressed and packed down throughout the movement.