Difficulty level: Novice
Target Muscle: Back
Equipment: Cable
Instructions for proper form
Start in a half kneeling position with your left knee on the ground and your right foot flat on the floor. Grab the cable handle with your right hand using a neutral grip. Keep your core engaged and maintain a straight posture. Slowly pull the handle down towards your shoulder while keeping your elbow close to your body. Squeeze your back muscles at the bottom of the movement. Slowly return to the starting position, controlling the weight throughout the movement.
Common mistakes to avoid
Avoid leaning back excessively during the pull. Do not jerk the weight or use momentum; the movement should be smooth and controlled. Ensure your elbow remains close to your side to properly target the latissimus dorsi. Watch your posture; avoid rounding your back.
Benefits
Specific benefits of the exercise
Strengthens the latissimus dorsi, improves shoulder stability, and enhances core engagement due to the half kneeling position.
Expected results and timeframe
Participants can expect improved upper body strength and posture within 4-6 weeks of consistent training, along with enhanced muscle tone in the back..
Who this exercise is best for
This exercise is suitable for novice lifters looking to build foundational strength in the upper body, particularly those interested in bodybuilding and improving back aesthetics.
Scientific studies supporting its effectiveness
Studies have shown that unilateral movements like the single-arm cable lat pulldown can improve muscle activation and enhance functional strength, particularly for the latissimus dorsi (J. Strength Cond. Res., 2020).
Variations
Beginner modifications
If the full range of motion is challenging, start with a lighter weight and perform the movement slowly. Alternatively, perform the exercise seated if balance is a concern.
Advanced progressions
As strength improves, increase the weight or add a twist at the end of the pull to engage the mid-back and improve rotational stability.
Integrations
Complementary exercises
Complement this exercise with rows, pull-ups, and face pulls to target various muscles in the back and develop balanced strength.
Super set recommendations
Super set this exercise with a chest press or shoulder press to create a push-pull workout, maximizing upper body engagement.
Sample workout routines
Incorporate 3 sets of 10-12 reps of the Single Arm Cable Half Kneeling Lat Pulldown into an upper body workout that includes exercises like bench press, bicep curls, and tricep extensions.
Exercise combinations
Combine the lat pulldown with other unilateral movements like single-arm dumbbell rows or single-arm shoulder presses for a well-rounded upper body session.
Best time to do this exercise in your workout
Incorporate this exercise in the middle of your upper body workout routine, after your primary compound lifts but before isolation exercises.