TETSUCable One Arm Pulldown
The Cable One Arm Pulldown is a cable exercise for the back that primarily targets the lats, with the biceps and forearms assisting. Follow the 9 steps below for correct form, with an animated demonstration.
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How to do the Cable One Arm Pulldown
- Attach a single handle to a high pulley cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the handle with an overhand grip and extend your arm fully.
- Keep your back straight and your core engaged.
- Pull the handle down towards your side while keeping your elbow close to your body.
- Pause for a moment at the bottom of the movement, squeezing your lat muscle.
- Slowly release the handle back to the starting position.
- Repeat for the desired number of repetitions.
- Switch sides and repeat the exercise with the other arm.
Common questions
What muscles does the Cable One Arm Pulldown work?
The Cable One Arm Pulldown primarily targets the lats. The biceps and forearms work as supporting muscles.
What equipment do I need for the Cable One Arm Pulldown?
You need a cable machine to perform the Cable One Arm Pulldown.
How many sets and reps of the Cable One Arm Pulldown should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Cable One Arm Pulldown works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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