Half-Kneeling One-Arm Pulldown

The half-kneeling one-arm pulldown is a dynamic unilateral exercise that targets the latissimus dorsi and upper back while demanding significant anti-rotation stability from the core. By kneeling on one leg and pulling a high-pulley handle with the opposite arm, you minimize lower-body drive, isolate each side of the back, and reinforce trunk control. This variation is ideal for addressing imbalances, improving posture, and building functional pulling strength.

History and Origins of the Half-Kneeling One-Arm Pulldown

Cable pulldowns date back to the emergence of selectorized machines in the 1970s. Trainers soon experimented with body position to maximize core engagement. The half-kneeling unilateral stance borrowed principles from athletic training—where anti-rotation and unilateral drills reign—to combine a standard pulldown with core stability work. It gained popularity in functional training and physical therapy settings before entering mainstream bodybuilding and performance programs.

How to Perform the Half-Kneeling One-Arm Pulldown

Setup

1. Cable & Handle: Attach a single-hand D-handle or rope to a high-pulley cable.
2. Stance: Kneel on your right knee; left foot planted forward with knee bent at ~90°. Align hips square to the machine.
3. Grip & Posture: Grip the handle with your left hand, palm facing down. Sit tall with chest up, shoulders back, core braced.
4. Starting Position: Extend the pulling arm fully overhead, feeling a slight stretch in the lat.

Execution

1. Initiate Pull: Drive your left elbow down and back, pulling the handle toward your left ribcage.
2. Core Engagement: Resist any torso rotation; your spine remains neutral and tall throughout.
3. Peak Contraction: Pause briefly when your hand reaches your side, squeezing the lat and mid-back.
4. Controlled Return: Slowly extend the arm back to the start, maintaining tension on the working side and stability on the kneeling side.

Imagine kneeling as if in an archer’s lunge—your front leg firm, back shin on the floor. As you pull, the cable tracks close to your body, your elbow carving a straight path down. You feel the lat contract and your obliques lock your torso in place. Lowering under control, you resist the pulley’s upward tug, keeping core and shoulders steady for the next rep.

Muscle Group Targeted

• Primary: Latissimus Dorsi (opposite side)
• Secondary: Rhomboids, Middle and Lower Trapezius, Posterior Deltoid, Biceps Brachii, Core (Obliques, Transverse Abdominis)

The unilateral pull emphasizes the working side’s lat and mid-back musculature. Simultaneously, the stance recruits the contralateral obliques and hip stabilizers to prevent rotation, creating a full-body stability challenge.

Effectiveness Breakdown

1. Stretch and Tension

Starting from full overhead reach gives a potent lat stretch, while the controlled pulldown delivers continuous tension through concentric and eccentric phases—ideal for hypertrophy and strength.

2. Safety

The half-kneeling position removes lower-body compensation and reduces lumbar stress compared to standing variations. Controlled tempo and single-arm focus minimize risk of overloading the shoulder or spine.

3. Progressive Overload Potential

Progress by increasing cable load in small increments, adding isometric holds at peak contraction, or extending eccentrics (e.g., 3-second lowers). Volume and frequency can be adjusted to manage fatigue and growth stimulus.

Programming Recommendations

• Frequency: 1–2× per week on pull or upper-body days
• Volume: 3–4 sets of 8–12 reps per side
• Load: Moderate weight allowing strict form; aim for RIR 1–2
• Progression: Increase reps before weight; incorporate slow eccentrics or brief isometric holds at the top

Coaching Tips

• “Square your hips”: Keep pelvis facing the machine—no opening the hip of the kneeling side.
• “Drive elbow to hip”: Focus on pulling with the elbow rather than the hand to maximize lat engagement.
• “Brace the core”: Tighten abs and obliques to resist rotation; imagine pressing your navel toward your spine.
• “Chest up, shoulder down”: Maintain scapular depression—no shrugging—as you pull.
• “Smooth tempo”: Use a 2-1-2 cadence (2s pull, 1s hold, 2s return) for optimal tension.

Mistakes to Avoid

• Torso rotation: Allowing the shoulders to turn toward the pulley shifts load to obliques, reducing lat activation.
• Knee collapse: Letting the kneeling hip sag or twist undermines stability—keep hips level.
• Using momentum: Jerking the weight forward robs the working lat of full engagement.