Cable One Arm Lat Pulldown Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Cable
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Deltoid Posterior, Obliques, Teres Major, Brachioradialis, Brachialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.5
- Alternate Names
- Single Arm Lat Pulldown
Visualised Target Muscle Groups
Front
Back
How to: Cable One Arm Lat Pulldown
- Adjust the cable pulley to the highest position.
- Stand next to the cable machine and grasp the handle with one hand.
- Take a step back to create tension on the cable while keeping the other hand on your hip.
- Pull the cable down and back, focusing on engaging your lats, until your elbow is by your side.
- Pause briefly, then return to the starting position with control.
Common Mistakes
- Using momentum to pull the weight rather than engaging the muscles.
- Not fully extending the arm at the top of the movement.
- Hunching shoulders or leaning excessively backward.
Modifications
- Decrease the weight used for those with limited strength.
- Perform the exercise seated instead of standing to improve stability.
Tips
- Keep your core engaged throughout the movement to maintain stability.
- Use a comfortable weight that allows you to control the cable throughout the full range of motion.
- Avoid leaning back too far; maintain a straight posture.
Cable One Arm Lat Pulldown Alternatives
Tags
back
lat pull
strength
cable exercise
upper body
resistance training
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