Standing pull-down with knee lift
Pull a light weight down from overhead as one knee lifts.
Loading the movement…
What you need
One light dumbbell or filled water bottle, and a sturdy chair or counter within reach
Before you start
Check with your GP or physio first if
you have a shoulder problem at the moment
Lifting overhead, pushing body weight and end-of-range stretches load the shoulder most.
Getting into position
- Stand tall with your feet hip-width apart, with a chair back or counter nearby in case you need it.
- Hold one light dumbbell across both hands, one hand at each end.
- Reach the weight up above your head, elbows soft.
How to do it
Pull the weight down to the front of your chest, elbows bending out and down.
At the same time, lift one knee up in front of you, towards hip height.
Put the foot back down and reach the weight back up above your head.
Do all the reps on one side, then change legs.
Keep in mind
- Stand tall on the standing leg; don't lean back.
- Tighten your tummy as the knee comes up.
- Shoulders down, away from your ears.
- Breathe out as you pull down.
Where you should feel it
Your shoulders and upper back as you pull down, your tummy muscles as the knee comes up, and the standing leg steadying you.
Stop or change something if you feel
A pinch at the top of the shoulder, pain in your neck or lower back, or dizziness.
Stop straight away if you have
- Chest pain, pressure or tightness.
- Breathlessness that does not settle quickly with rest.
- Dizziness, faintness or feeling sick.
- Sharp or sudden pain anywhere.
- Pain in a joint or tendon (knee, elbow, wrist, shoulder, Achilles) rather than in the muscle.
Stop and sit down. For chest pain, pressure or tightness, or breathlessness that does not settle with rest, call emergency services straight away. Don't wait to see if it passes. For anything else on this list, rest, and speak to your GP before your next session.
A gentler starting point
Keep the weight at chest height instead of reaching overhead, lift the knee less, or do it without a weight.
When it feels easy
Reach fully overhead on every rep, pause for a moment with the knee up, or use a slightly heavier weight.
Your next small steps
Change one thing at a time. Stay on a step until it feels steady, then take the next.
Hold a light dumbbell across both hands, reach it overhead, then pull it down to your chest as one knee lifts.
1–2 sets × 6–8 per side
Move on when: Every rep is steady and you don't need to touch the support.
Add reps.
2 sets × 10 per side
Move on when: Both sets reach 10 steady reps per side, two sessions running.
Pause for a moment at the bottom, with the knee up and the weight at your chest.
2 sets × 10 per side
Move on when: Every pause is steady, two sessions running.
Use a slightly heavier weight.
2 sets × 8–10 per side
Move on when: Both sets reach 10 with two or three more left in you.
- Easier version
- Pull-down with knee lift, no weight and support nearby (coming soon)
Levels in pull-down with knee lift
Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.
- Level 1 · Supported start · Very gentlePull-down with knee lift, no weight and support nearby (coming soon)
- Level 2 · Foundation · GentleStanding pull-down with knee lift
Explore related content.
- Everyday focus
- Steadiness, Everyday strength, Reaching, bending and turning
- Body area
- Whole body
- Muscles
- Shoulders, Back, Stomach and sides (core), Front of hips
- Equipment
- Hand weights or bottles
- Movement format
- Standing
- Starting point
- Continuing a routine
- Age context
- No age cutoff specified
Tags help you browse related content. They do not assess individual suitability or guarantee an outcome.