At a glance
- Main muscle
- Back
- Also works
- Biceps
- Equipment
- Cable
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Intermediate
- How tiring
- Low
- One side at a time
- Yes
- Weight step in Mitta
- 2.5 kg
How to do it
- Kneel beside the cable.
- Elbow toward your hip.
- Let your arm stretch far up.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating A
Big stretch and good mind-muscle connection, but time-consuming and harder to load heavily.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Lat Pulldown · Cable · rating S
- Single-Arm Cable Row · Cable · rating A
- Machine Pulldown · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the half-kneeling single-arm cable pulldown.
Let Mitta set the weight.
Mitta plans the half-kneeling single-arm cable pulldown with a weight and rep target for every set, worked out from your last sessions.
Questions about the
half-kneeling single-arm cable pulldown
What muscles does the half-kneeling single-arm cable pulldown work?
The half-kneeling single-arm cable pulldown mainly trains your back. Your biceps help.
How many reps of the half-kneeling single-arm cable pulldown should I do?
Mitta plans the half-kneeling single-arm cable pulldown at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the half-kneeling single-arm cable pulldown?
Good alternatives that train the same muscle are the lat pulldown, single-arm cable row and machine pulldown.
Is the half-kneeling single-arm cable pulldown good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the half-kneeling single-arm cable pulldown have rating A?
Big stretch and good mind-muscle connection, but time-consuming and harder to load heavily.