The cable one arm pulldown is a unilateral exercise that targets the latissimus dorsi using a cable machine. It also engages the bicep and forearms as secondary muscles. The movement requires good form and control to isolate the lats and avoid compensatory movements.
Also Works
BicepsForearms
How to Perform
1
Attach a single handle to a high pulley cable machine.
2
Stand facing the machine with your feet shoulder-width apart.
3
Grasp the handle with an overhand grip and extend your arm fully.
4
Keep your back straight and your core engaged.
5
Pull the handle down towards your side while keeping your elbow close to your body.
6
Pause for a moment at the bottom of the movement, squeezing your lat muscle.
7
Slowly release the handle back to the starting position.
8
Repeat for the desired number of repetitions.
9
Switch sides and repeat the exercise with the other arm.
Pro Tips
•Keep your torso upright and avoid rotating toward the pulling arm to isolate the working lat.
•Pull your elbow down and back toward your hip pocket, not straight down, to maximize lat contraction.
•Use a 2-second squeeze at the bottom of each rep before slowly releasing back to full extension.
Common Mistakes
•Rotating the torso toward the working arm, which recruits the obliques and reduces lat isolation.
•Using too much weight and leaning back excessively, turning it into a rowing motion instead of a pulldown.
•Not fully extending the arm at the top of each rep, which shortens the range of motion.