Perform a one-arm cable pulldown, pulling a single handle down toward the upper chest while emphasizing the latissimus dorsi. The movement is a controlled vertical pull from a seated, braced position.
How to do the Single Arm Lat Pulldown#
- Sit with your thighs secured under the knee pads and your feet flat for a stable base.
- Reach up and grasp the single cable handle with an overhand grip placed just outside shoulder width.
- Pull the handle down toward your upper chest by driving your elbow down and back, concentrating on contracting the lat on the working side.
- Pause briefly at the bottom to feel the muscle squeeze, then slowly return the handle to full arm extension with a controlled stretch in the lat.
- Complete the prescribed reps and then switch sides.
Muscles worked#
- Primary: Lats
- Secondary: Biceps, Forearms, Upper back, Rear delts
Common mistakes#
- Leaning the torso back and using momentum to move the weight.
- Rotating the trunk instead of keeping the torso stable.
- Letting the forearm and biceps do most of the pulling.
- Returning too quickly and skipping the full stretch of the lat.
