Cable One Arm Lat Pulldown
Cable One Arm Lat Pulldown Exercise Description
The Cable One Arm Lat Pulldown is a unilateral vertical pull targeting the latissimus dorsi, with assistance from the teres major, lower and middle trapezius, rhomboids (for scapular control), and the elbow flexors for grip and pull. Using a cable provides consistent resistance through the range of motion and lets you align the path to your shoulder for a smooth, joint-friendly pull. Training one side at a time helps you focus on precise scapular depression and retraction while maintaining a neutral spine and stable torso. The goal is to drive the elbow down toward the ribcage without shrugging, using the shoulder to adduct and extend the arm while keeping the wrist neutral. Expect a strong lat emphasis when you control the eccentric and allow a full, comfortable overhead reach at the top without losing trunk position.
- Muscle Groups: Lats
- Target Muscles: Latissimus Dorsi
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Brachioradialis, Teres Major
- Stabilizing Muscles: Rectus Abdominis, 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
- Joint Involvement: Multi-joint
- Muscle Location: Lats
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Cable One Arm Lat Pulldown Exercise
‘- Attach a single-handle to a high pulley. Set the thigh pad so your hips are secured to the seat.
– Sit tall with feet flat. Grab the handle with one hand; arm extended overhead in line with the cable.
– Brace your midsection; keep a neutral spine and ribs stacked over the pelvis.
– Initiate by depressing the working shoulder blade (away from your ear).
– Pull the elbow down and slightly back toward your side until the handle approaches the upper chest.
– Keep the wrist neutral and forearm in line with the cable; avoid shrugging.
– Pause briefly with the scapula depressed and retracted; neck stays long.
– Control the return: let the elbow rise and the scapula upwardly rotate/elevate for a comfortable top-range reach.
– Maintain torso stability—avoid arching the low back, flaring ribs, rotating, or using momentum.
– Switch sides and replicate the same setup and motion.
Cable One Arm Lat Pulldown Tips
‘- Sit tall with feet flat and the working arm extended overhead in line with the cable to set a straight pull path.
– Brace your midsection and keep ribs stacked over the pelvis to maintain a neutral spine.
– Initiate each rep by depressing the working shoulder blade away from your ear before you pull with the arm.
– Drive the elbow down and slightly back toward your ribcage until the handle approaches your upper chest.
– Keep the wrist neutral and forearm in line with the cable throughout the movement.
– Avoid shrugging; keep your neck long while the scapula stays depressed and retracted at the bottom.
– Pause briefly at the bottom position to reinforce scapular depression and retraction.
– Control the return, letting the elbow rise and the scapula upwardly rotate/elevate for a comfortable overhead reach.
– Maintain torso stability—do not arch the low back, flare the ribs, rotate, or use momentum.
– When you switch sides, replicate the same setup and motion to keep both sides consistent.
Cable One Arm Lat Pulldown Beginner Introduction
The Cable One Arm Lat Pulldown is a cable-machine back exercise that works one side at a time. It centers on the lats while also involving the traps, upper back, biceps, and forearms. Because the handle travels along a fixed path in line with the shoulder, tension remains steady from the stretched position overhead down to the bottom of the pull, which can feel smooth on the joints. The seated setup with the thigh pad supports the lower body so the upper body handles most of the effort.
This single-arm approach highlights control through the shoulder blade and ribcage area, with the elbow drawing downward and slightly behind the side of the body. The neck stays long while the shoulder blade glides down and inward. Throughout the motion, the midsection remains braced so the spine and torso stay steady rather than arching or twisting. The top position allows an overhead reach that lengthens the working side, while the downward phase emphasizes strong, deliberate pulling from the back rather than from momentum.