Back · Cable
Cable Kneeling One Arm Lat Pulldown
How to do the cable kneeling one arm lat pulldown, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Attach a single handle to the high pulley and kneel facing the machine. Grip the handle with one hand, arm extended overhead, and pull it down toward your shoulder by driving your elbow to your side. Keep your torso upright and control the return to a full stretch.
- 1A strong lat squeeze on the working side as your elbow drives down
- 2An upright, braced torso with no twisting
- 3A full stretch overhead at the top of each rep
Common mistakes
- Leaning back or rotating to yank the handle down
- Pulling mostly with your biceps or flaring the elbow out
- Letting the handle snap back up without control
Muscles worked
The cable kneeling one arm lat pulldown mainly works the lats and biceps, with the forearms, lower traps, mid traps, upper abs, lower abs, obliques, and rear delts assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsSupport
- Lower TrapsSupport
- Mid TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- ObliquesSupport
- Rear DeltsSupport
- Lower BackMinor
Kovo programs the cable kneeling one arm lat pulldown for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.