← Browse all exercises

cable one arm pulldown

cable one arm pulldown exercise guide with muscles, equipment, animation and step-by-step instructions. Target: lats. Equipment: cable.

cable one arm pulldown exercise demonstration
Target muscle
lats
Muscle group
biceps
Body part
back
Equipment
cable

Secondary muscles

biceps, forearms

How to perform

  1. Attach a single handle to a high pulley cable machine.
  2. Stand facing the machine with your feet shoulder-width apart.
  3. Grasp the handle with an overhand grip and extend your arm fully.
  4. Keep your back straight and your core engaged.
  5. Pull the handle down towards your side while keeping your elbow close to your body.
  6. Pause for a moment at the bottom of the movement, squeezing your lat muscle.
  7. Slowly release the handle back to the starting position.
  8. Repeat for the desired number of repetitions.
  9. Switch sides and repeat the exercise with the other arm.