PlanWorkouts

Exercise 3563 · REF U5INZY6

Cable One Arm Pulldown exercise animation

Cable One Arm Pulldown

Category
Back
Equipment
Cable
Target
Lats

A one-arm cable pulldown trains each side of the lats independently, which tends to reveal a strength gap between sides that a two-handed pulldown can mask. Because only one hand is working, the torso also has to resist rotating toward the pulling side, adding a core component most pulldown variations skip. It's a useful accessory once bilateral lat pulldown strength is already solid.

How to Do the Cable One Arm Pulldown

  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.

Muscles Worked

The Cable One Arm Pulldown primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have cable? These target the same lats with different equipment.

Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Cable One Arm Pulldown work?
The Cable One Arm Pulldown primarily targets the lats, with the biceps and forearms assisting.
What equipment do I need for the Cable One Arm Pulldown?
The Cable One Arm Pulldown is done with a cable.
What's a good alternative to the Cable One Arm Pulldown?
If you don't have access to a cable, the Archer Pull Up targets the same lats using body weight instead.