Setup and loading
Single handle on the high pulley.
How to do the kneeling single-arm lat pulldown step by step
- Kneel facing the high pulley with your arm extended.
- Pull to your side, turning your palm toward you.
- Return slowly.
Form cues
- Elbow tucked
- Torso stable
Common mistakes
- Rotating your torso
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Sets and reps for your goal
Power
4-6 x 2-5 · full rest3-6 sets of 1-5 reps with light or moderate loads (30-60% of your max on the main lifts), or with a ball or your bodyweight. Rest 2 to 3 minutes.
Every rep at the highest possible speed. As soon as you notice it moving slower (a 10-20% velocity loss), end the set. Train power fresh, never fatigued.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Variations and similar exercises
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