Cable One Arm Kneeling Pulldown

Kneel on one knee with the opposite foot planted, sit tall, and grip the handle from above. Brace the opposite side of your core and your glute to keep your pelvis square.

Pull the handle down toward your side by driving your elbow down. Think of the elbow moving toward your pelvis to lengthen the lat contraction and limit torso twisting.

Pause briefly, then slowly straighten your arm and let the handle rise as your lat lengthens. Control the return without letting your shoulder shrug toward your ear.

With the opposite side of your torso steady, clearly feel the working-side lat shorten. If your torso turns with the pull, lower the weight and practice bracing your core.

Twisting toward the pulling side or shrugging shifts work from your back to your neck and arm. Keep your torso upright so you retain the benefit of the kneeling position.

Exhale as you pull and inhale as you return upward. Calm, continuous breathing helps you keep your core engaged and reduces wobbling.

Rest your free hand lightly on your knee or thigh to help prevent torso rotation. Learn the long stretch at the top and brief pause at the bottom before adding weight.