Cable One Arm Lat Pulldown

Cable One Arm Lat Pulldown


This exercise involves using a cable machine to perform a lat pulldown with one arm at a time. It targets the latissimus dorsi muscles in the back and helps to improve upper body strength and posture.

Muscle Group

Equipment Required

Cable One Arm Lat Pulldown Instructions

  1. Attach a single handle to the cable machine at a high position.
  2. Stand facing the machine and grab the handle with one hand.
  3. Step back a few feet to create tension in the cable.
  4. Keep your feet shoulder-width apart and your knees slightly bent.
  5. Engage your core and keep your back straight.
  6. Exhale and pull the handle down towards your side, keeping your elbow close to your body.
  7. Pause for a moment at the bottom of the movement, squeezing your lat muscle.
  8. Inhale and slowly release the handle back to the starting position.
  9. Repeat for desired number of reps, then switch sides and repeat.

Cable One Arm Lat Pulldown Form & Visual

Cable One Arm Lat Pulldown

Cable One Arm Lat Pulldown Benefits

  • Targets the latissimus dorsi muscle, which is the largest muscle in the back and helps with overall upper body strength and posture
  • Allows for unilateral training, meaning each arm can be worked independently to address any muscle imbalances
  • Provides a full range of motion, allowing for a deeper stretch and contraction of the muscle
  • Engages the core muscles for stability and balance during the exercise
  • Can be easily adjusted for different resistance levels to accommodate different fitness levels and goals

Cable One Arm Lat Pulldown Muscles Worked

  • Latissimus dorsi
  • Teres major
  • Rhomboids
  • Trapezius
  • Biceps brachii

Cable One Arm Lat Pulldown Variations & Alternatives