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Male
Cable one arm lat pulldown
Muscles involved
The cable one arm lat pulldown trains each lat on its own. It fixes imbalances and widens the back.
How to do it
- Attach a single handle to a high pulley, kneel or sit facing the machine, and grasp the handle with your right hand, arm extended overhead.
- Pull the handle down towards your right shoulder by driving your elbow down and back, squeezing your latissimus dorsi.
- Pause at the bottom, feeling a strong contraction in your right lat and keeping your torso stable.
- Slowly allow your arm to extend back overhead to the starting position.
Equipment required
Muscles worked
Tips
- Lean slightly back and keep your chest up to fully engage the lats. - Drive your elbow down and back, as if you're trying to put it in your back pocket. - Squeeze your lat at the bottom of the movement for a 1-2 second peak contraction. - Control the weight on the way up; don't let it just pull your arm back overhead.
Difficulty
IntermedioFrequently asked questions
Cable one arm lat pulldown: which muscles does it work?
Cable one arm lat pulldown mainly works: Back. It also involves: Latissimus dorsi.
What is Cable one arm lat pulldown good for?
The cable one arm lat pulldown trains each lat on its own. It fixes imbalances and widens the back.
How do you do Cable one arm lat pulldown with proper form?
- Lean slightly back and keep your chest up to fully engage the lats. - Drive your elbow down and back, as if you're trying to put it in your back pocket. - Squeeze your lat at the bottom of the movement for a 1-2 second peak contraction.
Similar exercises
Variations and complementary movements
