Cable One Arm Lat Pulldown

Muscles worked

Setup

1. Position a flat bench perpendicular to a cable machine and set the pulley to the highest position.
2. Sit on the bench with your working side closest to the cable, or straddle the bench for better stability.
3. Grasp the single D-handle with a neutral grip (palm facing inward) and extend your arm fully.
4. Plant your feet firmly on the floor and engage your core to keep your torso upright and stable.

How to do it

1. Exhale as you pull the handle down by driving your elbow toward your hip, keeping your arm close to your body.
2. Squeeze your lat at the bottom of the movement, ensuring your shoulder blade is depressed and retracted.
3. Inhale as you slowly return the handle to the starting position, allowing the lat to fully stretch without letting the weight stack touch.
4. Maintain a controlled tempo, taking 2 seconds to pull down and 3 seconds to return to the top.

Form checklist

• Keep your torso stationary; avoid twisting your chest toward the cable as you pull.
• Drive the movement with your elbow rather than pulling with your hand and forearm.
• Keep your shoulder down and away from your ear throughout the entire rep.
• Ensure your feet stay flat on the floor to provide a solid base of support.

Pro tips

• Focus on 'tucking' your elbow into your back pocket to maximize lower lat recruitment.
• Add a slight lateral lean (10-15 degrees) toward the working side at the bottom of the rep to enhance the peak contraction.
• Use a thumb-less grip (suicide grip) to further reduce bicep involvement and force the lats to do the work.

Make it harder

• Add a 3-second isometric hold at the bottom of each rep to increase time under tension.
• Perform a slow, 5-second eccentric (negative) phase to maximize muscle fiber breakdown.

Frequently asked

What muscles does the cable one arm lat pulldown work?

The cable one arm lat pulldown primarily targets the lats, and also works the abs, biceps, deltoids, forearms, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the cable one arm lat pulldown?

The cable one arm lat pulldown uses cable.

Is the cable one arm lat pulldown good for beginners?

The cable one arm lat pulldown is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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