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All exercises

Cable one arm pulldown

Intermediate

Cable one arm pulldown is a compound cable exercise for the lats, also working the biceps and forearms.

Trained one side at a time.

What it works

Primary muscle

Lats

Also works

BicepsForearms

Equipment
Cable
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Attach a single handle to a high pulley cable machine.
  2. 2Stand facing the machine with your feet shoulder-width apart.
  3. 3Grasp the handle with an overhand grip and extend your arm fully.
  4. 4Keep your back straight and your core engaged.
  5. 5Pull the handle down towards your side while keeping your elbow close to your body.
  6. 6Pause for a moment at the bottom of the movement, squeezing your lat muscle.
  7. 7Slowly release the handle back to the starting position.
  8. 8Repeat for the desired number of repetitions.
  9. 9Switch sides and repeat the exercise with the other arm.

What to do instead

  • Cable pulldownCable
  • Cable straight arm pulldown (with rope)Cable
  • Cable underhand pulldownCable
  • Cable lateral pulldown with v-barCable
  • Band underhand pulldownResistance band
  • Rocky pull-up pulldownBodyweight

Easier variations

  • Lever front pulldownMachine
  • Lever reverse grip lateral pulldownMachine
  • Reverse grip machine lat pulldownMachine
  • Alternate lateral pulldownCable

Harder variations

  • Cable wide grip rear pulldown behind neckCable
Logged today · 2 min restCable one arm pulldown

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