18 Video Views·Feb 6, 2026
➢ Message me "Free Guide" to IG @ColossusFit and I'll send it right over
➢Online Coaching: https://www.colossusfitness.com/
➢Instagram: https://www.instagram.com/colossusfit/
If you want bigger, stronger lats and better back development, this exercise needs to be in your program. In this video, I break down how to properly perform the half-kneeling single-arm lat pulldown so you actually hit your lats instead of just yanking weight with your arms.
This is one of the best unilateral back exercises for improving mind-muscle connection, building width, and reinforcing clean pulling mechanics. Most people rush through lat pulldowns and completely miss the lengthened position — this variation fixes that.
You’ll see exactly how to set up your stance, control the cable, and move with intention so every rep targets the lats the way it’s supposed to. Small adjustments like keeping the front foot flat with the knee stacked over the ankle, using your knee for support, dragging the elbow down toward the hip, and reaching away each rep make a massive difference in lat engagement and overall back growth.
If your lats aren’t growing, your pull-ups feel weak, or your back workouts just don’t feel right, this is the technique you’re missing.
Watch the full video to learn how to perform this correctly and stop wasting reps.
Lat pulldown
Single arm lat pulldown
Half kneeling lat pulldown
Back workout
Lat exercises
How to build lats
Cable lat pulldown
Back day exercises
Proper lat pulldown form
Lats workout
FREE GIFTS & GUIDES:
➢Free fat loss guide: https://colossusfitness.lpages.co/free-fat-loss-guide/
➢Fix Your Form Pocket Book: https://colossusfitness.lpages.co/form-cheat-sheet/
Podcast (Fit, Healthy & Happy):
Itunes: http://bit.ly/FitHappyHealthyPodcast
Spotify: http://bit.ly/FitHealhyHappyPodcastSpotify
What is going on everyone it is your form expert coach Kyle and today I'm going to show you how to
do a half kneeling single arm lap pull down. So what you're going to want to do is set up the
cable at the very top, grab one of these single arm attachments. From here the easiest way to
remember what side you're going to be using is whatever leg is far back will be the arm that
you're using and then what you're going to want to do with the front leg is create a 90 degree
angle. Place your hands here just to make sure you're controlled and you're not falling over
the place. From here straightening your arm at the very top to initiate and pull all the way down
dragging your elbow towards your hips getting a full range of motion. Control all the way up and
the biggest thing is getting that stretch at the top. A lot of people will just stop right here
but when you stretch and allow the cable to pull you forward just a little bit more
it's an amazing way to just lengthen the lats. Now this exercise just remember it is not a rush
we're not trying to load on as much weight as possible we're just getting a nice contraction
in the lats. Now to do the other side you could repeat that process or you could just pass it over
like this and you'll be good to go. So a lot of people still do struggle with this exercise so I
have a lot of common mistakes I'll show you but before that I've put together a full free form
guide you're absolutely going to love. Just message me on Instagram at Colossal Fit C-O-L-O-S-S-U-S-F-I-T
saying form guide this is something I should be charging for it's 70 plus exercises how to do it
how not to do it so message me form guide. So common mistake number one actually involves the
setup portion and body positioning so a lot of people will just get way too close and you can't
get a full range of motion or they'll just get like way too far back and it's just going to be
pulling you in different directions so you want to just basically take from a few feet away from
the cable I find this positioning to be absolutely perfect. Now with that a lot of people will just
turn this into a twist okay they'll use their body way too much they'll overload and they'll
just essentially use their full body as you see you want to keep your chest forward at all times
core tight and just get a nice contraction just like that instead of kind of doing like a lawn
mower and just trying to start it up you want to avoid doing that. Now you know exactly how to do
it like a pro so don't forget message me on instagram form guide I'll send that over completely
for you're absolutely going to love it and we'll see in the next video peace out
