Cable Single-Arm Lat Pulldown
Isolate & sculpt your lats with the cable single-arm pulldown! Build a stronger back, one rep at a time.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Position a bench in front of a cable machine ensuring that it’s aligned with the high pulley. Attach a single handle to the high pulley cable.
2. Sit on the bench facing the machine and plant your feet firmly on the ground for stability.
3. Grab the handle with one hand using a neutral grip (palm facing in) and sit down while extending your arm completely. Lean back slightly at the hips.
4. With your other hand, either hold onto the bench for additional support or let it rest at your side.
5. Pull the handle down towards your upper chest, keeping your elbow close to your body. Contract your lat muscle as you bring the handle down.
6. Once the handle is close to your chest and your lat is fully contracted, slowly reverse the motion, allowing your arm to fully extend without allowing the weight stack to rest in between repetitions.
7. Repeat the movement for the desired number of repetitions before switching arms.
Note: Focus on maintaining control throughout the exercise and keep the movements smooth to prevent momentum from reducing the effectiveness of the exercise. Use a weight that allows you to complete each repetition with proper form.
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