Cable Kneeling Single Lat Pulldown
The Cable Kneeling Single Lat Pulldown targets the latissimus dorsi and upper back muscles. This exercise improves strength and stability in the upper body.
- Kneel beside a cable machine with the pulley set at the highest position.
- Grab the handle with one hand, keeping your arm extended.
- Engage your core and pull the handle down towards your shoulder, squeezing your back muscles.
- Slowly return to the starting position and repeat for the desired number of repetitions.
How to perform the Cable Kneeling Single Lat Pulldown
- Set up. Set up in a stable, balanced starting position appropriate for the Cable Kneeling Single Lat Pulldown using your cable.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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