compound · Vertical Pull
Half-Kneeling Single-Arm Pulldown
Half-Kneeling Single-Arm Pulldown is a compound vertical pull movement for lats, using Functional Trainer and D-Handles. It also works biceps. 3 sets of 10-15, 1 min rest.
- Primary muscle
- Lats
- Equipment
- Functional Trainer and D-Handles
- Difficulty
- Intermediate
- Sets and reps
- 3 × 10-15
- Rest
- 60s
- Force
- pull
How to do it
- 1Set up
High pulley with a D-handle, kneel on the same-side knee as the working arm.
- 2The cue that matters
Reach tall at the top, pull the elbow to the hip, ribs stay down.
- 3Work it
3 sets of 10-15, resting about 1 minute between them. Both sides, same number of reps.
Muscles worked
Lats does most of the work. Biceps take the rest.
Lats exercisesbiceps