Cable One Arm Lat Pulldown

Description

The cable one-arm lat pulldown is a unilateral vertical pulling exercise performed at a high cable pulley with a single-handle attachment. Training one arm at a time exposes and corrects left-right imbalances, allows a longer range of motion than the standard pulldown, and lets you focus completely on contracting one lat. It is an excellent accessory for back development.

Muscle Group

Back, Latissimus Dorsi

Equipment Required

Cable

Cable One Arm Lat Pulldown Instructions

Attach a single-handle (D-handle) to a high cable pulley.
Sit on the lat pulldown seat with the thigh pad locked over your legs. Reach up with your right hand and grip the handle with a neutral or overhand grip.
Place your left hand on your knee or hip for stability. Sit upright with your chest tall.
Brace your core and pull your shoulder blade down and back to set the start position.
Pull the handle down by driving your elbow down and toward your right hip. Lead with the elbow.
Bring your hand to roughly chest height. Squeeze your lat hard at the bottom.
Slowly let the handle travel back up to a fully extended overhead position. Feel the stretch in your lat.
Complete all reps on one side, then switch.