SEQD EXERCISE GUIDE
How to do the
Half-Kneeling Single-Arm Lat Pulldown.
Half-Kneeling Single-Arm Lat Pulldown is a strength-training movement for lats, upper back and biceps.
MUSCLESLats, upper back and biceps
EQUIPMENTCable station and single handle
TRACKSets · reps · load
LEARN → LOG → PROGRESS
FORMRepeatable
LOGRecord it
NEXT TIMECompare it
HOW TO
Half-Kneeling Single-Arm Lat Pulldown technique.
Use a load and range you can control consistently.
- Kneel with the working-side knee down or use a stable half-kneeling stance beside a high cable.
- Reach the working arm long while keeping the ribs and pelvis controlled.
- Drive the elbow down toward the hip.
- Pause briefly without leaning far away from the cable.
- Return slowly to a full comfortable lat stretch.
WATCH THE MOVEMENT
See it in motion.
A short SEQD demonstration to pair with the technique cues above.
MUSCLES WORKED
Lats, upper back and biceps.
Muscle contribution changes with setup, range, load and individual technique.
COMMON MISTAKES
Keep the rep consistent.
- Rotating or side-bending the torso
- Pulling mainly with the biceps
- Shrugging at the top
- Using too much load to maintain the half-kneeling position
PROGRESSION
Make the next session comparable.
Keep your setup and range similar, log your working sets, reps and load, then use the previous session as your reference.
See SEQD progressive overload tracking →ALTERNATIVES
Other options.
- Lat Pulldown
- Straight-Arm Cable Pulldown
- One-Arm Dumbbell Row
Don’t just learn it. Track it.
SEQD keeps your previous performance ready for the next workout.
General exercise education, not individual medical advice. Stop if an exercise causes pain.