Single-Arm Cable Pulldown
Single-Arm Cable Pulldown is a compound vertical pull exercise for the back and lat musculature. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Illustration: One Arm Lat Pulldown · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Set the pulley height before selecting the load.
- 2Stand or sit far enough away to keep cable tension at both ends of the repetition.
- 3Secure the thighs under the pad or choose enough assistance to keep the torso stable.
- 4Use the palms-away grip and begin with the shoulders elevated without losing rib position.
How to perform it
- 1Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.
- 2Pull the handle down, squeezing your elbow to your side as you flex the elbow.
- 3Pause at the bottom of the motion, and then slowly return the handle to the starting position.
- 4For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.
Breathing
Inhale and brace before the lowering phase, then exhale gradually through the hardest part of the repetition without losing trunk position.
Technique cues
- •Keep the cable aligned with the moving limb from start to finish
- •Keep the pelvis and ribs square; match both sides
- •Elbows to back pockets
- •Stay tall through the chest
Common mistakes
- •Pulling behind the neck
- •Swinging the torso
- •Stopping before the lats are fully lengthened
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.