Lats · Cable · Intermediate

How to do Cable One Arm Pulldown

The cable one arm pulldown is a unilateral exercise that targets the latissimus dorsi using a cable machine. It also engages the biceps and forearms as secondary muscles. The movement requires good form and control to isolate the lats and avoid compensatory movements.

Primary muscle: Lats
Also works: Biceps and Forearms
Equipment: Cable
Level: Intermediate
Category: Back

How to do Cable One Arm Pulldown, step by step

Attach a single handle to a high pulley cable machine.
Stand facing the machine with your feet shoulder-width apart.
Grasp the handle with an overhand grip and extend your arm fully.
Keep your back straight and your core engaged.
Pull the handle down towards your side while keeping your elbow close to your body.
Pause for a moment at the bottom of the movement, squeezing your lat muscle.
Slowly release the handle back to the starting position.
Repeat for the desired number of repetitions.
Switch sides and repeat the exercise with the other arm.

Muscles worked

Cable One Arm Pulldown works your lats as the main mover, with help from your biceps and forearms.

Variations

Cable One Arm Pulldown is a variation of Lat Pulldown.

Track Cable One Arm Pulldown in SPLYT

Cable One Arm Pulldown is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

Get SPLYT on the App Store

More lat exercises

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