Cable Incline Single Arm Lat Pulldown
Cable Incline Single Arm Lat Pulldown Exercise Description
The cable incline single-arm lat pulldown targets the latissimus dorsi through shoulder adduction and extension while keeping the torso stable on an incline bench. The cable’s continuous line of pull allows a long overhead reach and smooth resistance, encouraging controlled scapular motion. Primary muscles include the latissimus dorsi and teres major; the biceps brachii and posterior deltoid assist, while the middle/lower trapezius and rhomboids contribute to scapular retraction and depression. Using a chest-supported incline reduces torso swing and helps maintain a neutral spine and steady ribcage. The single‑arm setup promotes precise scapulohumeral rhythm, emphasizing pulling the elbow toward the hip rather than yanking with the hand. It’s a clear, joint-friendly way to practice strong lat engagement with deliberate eccentric control.
- Muscle Groups: Back, Lats
- Target Muscles: Latissimus Dorsi, Teres Major
- Assisting Muscles: Biceps Brachii - Long Head, Deltoid - Posterior
- Stabilizing Muscles: Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Back, Mid Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Cable
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors, Shoulder External Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Lower Lats
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Cable Incline Single Arm Lat Pulldown Exercise
‘- Set a cable at a high pulley with a single D‑handle. Position an incline bench facing the cable so your chest can rest on the pad.
– Lie chest‑supported on the bench with feet planted. Brace lightly, keep a neutral spine, and align ribs stacked over pelvis.
– Grasp the handle with one hand. Start with the arm overhead in line with the cable, shoulder externally rotated, wrist neutral.
– “Set” the shoulder by drawing the scapula down and slightly back without lifting the chest or flaring the ribs.
– Pull the elbow on a gentle arc toward your hip, keeping the forearm roughly under the handle and the wrist straight.
– Aim to finish with the upper arm near the side of your torso; avoid shrugging or rolling the shoulder forward.
– Control the return: allow the arm to reach overhead as the scapula upwardly rotates, maintaining core tension and bench contact.
– Breathe steadily—exhale as you pull, inhale as you reach long.
– Repeat on the other side with the same setup and cues.
– Avoid leaning, twisting, or using momentum; the torso stays quiet while the shoulder moves through a comfortable range.
Cable Incline Single Arm Lat Pulldown Tips
‘- Position the incline bench so your chest can rest fully on the pad to keep the torso stable.
– Keep a neutral spine with ribs stacked over your pelvis while your chest stays supported on the bench.
– Start with the working arm overhead in line with the cable, shoulder externally rotated, and wrist neutral.
– “Set” the shoulder by drawing the scapula down and slightly back without lifting your chest or flaring your ribs.
– Pull by guiding the elbow on a gentle arc toward your hip rather than yanking with the hand.
– Keep the forearm roughly under the handle and the wrist straight throughout the pull.
– Aim to finish with the upper arm near the side of your torso, avoiding shrugging or rolling the shoulder forward.
– Control the return, allowing the arm to reach overhead as the scapula upwardly rotates while maintaining core tension and bench contact.
– Avoid leaning, twisting, or using momentum so the torso stays quiet and the shoulder moves through a comfortable range.
– Breathe steadily—exhale as you pull the elbow down, inhale as you reach long overhead.
Cable Incline Single Arm Lat Pulldown Beginner Introduction
The cable incline single-arm lat pulldown is a cable-based pulling movement performed while lying chest-down on an angled bench facing the machine. With one D-shaped handle attached high on the cable, the working arm moves from an overhead stretch down toward the side of the body, following the constant tension of the cable. The bench support helps the upper body stay quiet while the shoulder and arm travel through a smooth, arcing path, allowing a long reach overhead and a strong squeeze at the bottom.
This exercise centers on the lats, with help from the biceps and the back of the shoulder. Muscles through the mid and lower back around the shoulder blades also play a key role in guiding the shoulder blade downward and slightly inward as the elbow comes in toward the hip. The single-arm setup highlights coordination between the arm and shoulder blade and encourages a controlled return to the starting position, emphasizing slow, deliberate lowering. The fixed body position and steady cable resistance create a joint-friendly way to build awareness and tension through the side of the back.