Cable Single-Arm Lat Pulldown
Isolate & sculpt your lats with the cable single-arm pulldown! Build a stronger back, one rep at a time.
The Cable Single-Arm Lat Pulldown is a compound exercise that mainly works the back, traps and biceps, with help from the shoulders. You'll need: exercise bench or cable machine or single handle attachment.
Required Equipment
Cable Single-Arm Lat Pulldown Muscles Worked
Primary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rear Shoulder (Delts) (posterior deltoid)
Cable Single-Arm Lat Pulldown Variations and Alternatives
How to do the Cable Single-Arm Lat Pulldown
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.
Sit on the bench facing the machine and plant your feet firmly on the ground for stability.
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.
With your other hand, either hold onto the bench for additional support or let it rest at your side.
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.
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.
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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Cable Single-Arm Lat Pulldown FAQs
What muscles does the Cable Single-Arm Lat Pulldown work?
The Cable Single-Arm Lat Pulldown mainly works the back, traps and biceps, with help from the shoulders. The main muscles are the latissimus dorsi, trapezius and biceps brachii.
What equipment do you need for the Cable Single-Arm Lat Pulldown?
Exercise bench or cable machine or single handle attachment.
Is the Cable Single-Arm Lat Pulldown a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Single-Arm Lat Pulldown go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Single-Arm Lat Pulldown variations and alternatives?
Similar exercises include the Cable Incline Single-Arm Lat Pulldown, Cable Lateral Pulldown with Grip Mag, Cable Single-Arm High Row and Cable Standing Pulldown.
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