How to do the Cable One Arm Pulldown
Cable One Arm Pulldown is an intermediate multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Cable One Arm Pulldown demonstration · © GymiaFit
Cable One Arm Pulldown at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Forearms
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Cable One Arm Pulldown step by step
- 1Attach a single handle to a high pulley cable machine.
- 2Stand facing the machine with your feet shoulder-width apart.
- 3Grasp the handle with an overhand grip and extend your arm fully.
- 4Keep your back straight and your core engaged.
- 5Pull the handle down towards your side while keeping your elbow close to your body.
- 6Pause for a moment at the bottom of the movement, squeezing your lat muscle.
- 7Slowly release the handle back to the starting position.
- 8Repeat for the desired number of repetitions.
- 9Switch sides and repeat the exercise with the other arm.
Cable One Arm Pulldown — questions
What muscles does the Cable One Arm Pulldown work?
The Cable One Arm Pulldown primarily targets the Lats. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Cable One Arm Pulldown?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable One Arm Pulldown suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable One Arm Pulldown?
Alternate Lateral Pulldown, Cable Bar Lateral Pulldown, Cable Cross-over Lateral Pulldown train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable One Arm Pulldown demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.