Cable one arm lat pulldown Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Cable
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Obliques, Brachioradialis, Deltoid Posterior, Brachialis, Pectoralis Major Sternal Head, Trapezius Middle Fibers, Trapezius Lower Fibers, Teres Major
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- One arm cable lat pulldown
Visualised Target Muscle Groups
Front
Back
How to: Cable one arm lat pulldown
- Adjust the cable pulley to a high position and attach a single handle.
- Stand beside the cable machine and grip the handle with one hand.
- With your feet shoulder-width apart, slightly bend your knees and engage your core.
- Pull the handle down towards your chest while keeping your elbow close to your body.
- Pause at the bottom of the movement, then slowly return to the starting position.
- Repeat for desired repetitions before switching arms.
Common Mistakes
- Using too much weight, leading to poor form.
- Not fully stretching the latissimus dorsi during the pull back.
- Failing to engage the core, which can result in lower back strain.
Modifications
- Use a lighter weight to ensure proper form.
- Perform the exercise seated on a bench for support.
Tips
- Maintain a straight back and avoid leaning backward.
- Engage your core while performing the exercise to maintain stability.
- Control the movement both while pulling down and releasing the cable.
Cable one arm lat pulldown Alternatives
Tags
back
strength
lat pulldown
cable
upper body
pull
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