Cable One Arm Pulldown

Muscles worked

Setup

1. Attach a single D-handle to a high cable pulley.
2. Kneel on the floor or sit on a bench positioned so the cable is aligned with your working shoulder.
3. Grasp the handle with a neutral grip (palm facing in) and extend your arm fully to feel a stretch in your lat.
4. Brace your core and maintain an upright torso with a very slight lean toward the working arm.

How to do it

1. Exhale as you pull the handle down by driving your elbow toward your hip, keeping the arm close to your body.
2. Contract your lat and pull until your hand is near shoulder height and your elbow is tucked into your side.
3. Inhale as you slowly return the handle to the starting position over a 3-second count, feeling the stretch in your side.
4. Complete the full set on one arm before switching to the other side.

Form checklist

• Keep your torso stationary; do not use body weight to 'swing' the cable down.
• Focus on driving with the elbow rather than pulling with the hand to minimize bicep dominance.
• Keep your shoulder blade depressed (down) throughout the movement to avoid shrugging.
• Maintain a 'proud chest' to ensure the trapezius and posterior deltoids assist in stabilization.

Pro tips

• At the bottom of the movement, slightly crunch your torso toward the working hip to maximize the peak contraction of the lower lats.
• Use a thumbless 'hook' grip to further decrease forearm activation and prioritize the back muscles.

Make it harder

• Add a 2-second isometric pause at the bottom of each rep to increase time under tension.
• Perform the movement from a tall-kneeling position (both knees down, no seat) to increase the core stability requirement.

Frequently asked

What muscles does the cable one arm pulldown work?

The cable one arm pulldown primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.

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

The cable one arm pulldown uses cable.

Is the cable one arm pulldown good for beginners?

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

Related exercises

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• Archer Pull-UpAdvanced · lats and trapezius
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius