How to Perform the Half-Kneeling Lat Pulldown

One of the biggest issues I see with clients and athletes alike is a lack of mobility.

Whether it’s their hips or shoulders, these key areas can make or break how you move and feel.

So how about one exercise that can work to address both of these common problem areas?

The half-kneeling lat pulldown is an awesome exercise to loosen up the hips, shoulders and lower back…and in this short video I break down exactly how I coach and cue it!

Once you’ve reviewed the video, here are a few key thoughts:

  1. Lock in that 90-90(ish) position. This is a great starting point, and while you may need to go wider or narrower, at least you’ll have a consistent point to start from.
  2. Think about reaching LONG at the start/finish. A big part of this exercise is the expansion at the start, so let the weight do the work and let it open you up and stretch you out.
  3. Inhale on the reach, exhale and squeeze down. To amplify that reach at the start, think about inhaling and letting everything open up – then exhale and squeeze down to complete the motion.

While this exercise may look pretty simple, I can assure you…there’s a ton of benefits from using it consistently in your programs.

Give it a shot and I hope you enjoy it!

All the best,

Get 3 days of my best coaching materials — for free.


Notebook with pencil icon Write better programs
Trophy icon Learn how to motivate clients outside the gym
Meditation icon My most popular resets for instantly improving movement quality


Leave Comment

Leave a Reply

Back to All Posts