Cable Kneeling Single Lat Pulldown

Kneeling in the middle of a crossover, pull one high handle down to the side of the ribs; the cable comes from high and wide, so the arm sweeps down in a wide arc.

How to do it

Setup

Kneeling tall between the towers, the handle from the high pulley on the same side in one hand, arm long and wide.

Steps

Pull the handle down to the side of the ribs, elbow tucked.
Keep the hips and shoulders square; only the arm and blade move.
Let the arm rise back up and out; switch sides after the set.

Common mistakes

Leaning away from the cable: kneel tall and brace. Pulling across the body: the elbow comes straight down to the side. Rushing the return: the high stretch is part of the rep.

Breathing

Exhale on the pull, inhale on the stretch.