Cable Kneeling Single Lat Pulldown Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Cable
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Teres Major, Teres Minor, Trapezius Middle Fibers, Biceps Brachii, Deltoid Posterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Single Arm Cable Lat Pulldown
How to: Cable Kneeling Single Lat Pulldown
- Set the cable at a high position and attach a single handle.
- Kneel on the floor in front of the cable machine, gripping the handle with one hand.
- Engage your core, keeping your back straight.
- Pull the handle down towards your side, keeping your elbow close to your body.
- Squeeze your back muscles at the bottom of the movement, then slowly return to the starting position.
- Repeat for the desired number of repetitions and switch sides.
Common Mistakes
- Pulling with the arms instead of engaging the back muscles.
- Not maintaining a straight posture throughout the movement.
- Using too much weight, leading to poor form.
Modifications
- Use a lighter weight until you build strength.
- Perform the exercise seated if kneeling is uncomfortable.
Tips
- Keep your core engaged to maintain stability while performing the exercise.
- Avoid leaning back excessively to prevent strain on your lower back.
- Use a controlled motion to fully engage the targeted muscles.
Cable Kneeling Single Lat Pulldown Alternatives
Tags
back
latissimus dorsi
cable exercise
strength
upper body
resistance training