Back · Cable machine

Cable Incline Single Arm Lat Pulldown

The cable incline single arm lat pulldown is a unilateral back movement designed to isolate the latissimus dorsi with maximal stability. Chest support against the bench removes lower back momentum, making it an excellent accessory exercise for hypertrophy in the middle or end of a pull session.

Muscles: Back
Equipment: Cable machine
Type: Strength
Animation: Men and women

How to do it

Sit on an incline bench facing a cable machine with a single handle attachment set at the highest position.
Grab the handle with one hand.
Pull the handle down towards your chest, driving your elbow down and back.
Squeeze your lat at the bottom.
Return to the starting position with control.
Complete all reps on one side before switching.

Common mistakes

Rotating your torso toward the working side relieves tension from the lat and shifts work to the obliques.
Driving the elbow too far behind the torso causes the shoulder to roll forward and strains the anterior joint capsule.
Yanking the handle with your arm flexors instead of driving through the scapula minimizes lat engagement.

Tips

Drive your elbow down toward your hip pocket rather than pulling straight backward.
Keep your chest firmly pinned to the bench pad throughout every rep to prevent swinging.
Hold a brief pause at peak contraction before letting the cable pull your arm back into a controlled stretch.

Sets and reps

Perform 3 to 4 sets of 10 to 15 reps per side for muscle growth, resting 60 to 90 seconds between arms.

Muscles worked

Cable Incline Single Arm Lat Pulldown: back

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Why is this exercise better than a standard seated unilateral pulldown?

The incline chest support eliminates spinal extension and sway, aligning the cable resistance perfectly with the anatomical orientation of your lat fibers.

What should you do if you feel pain in the front of your shoulder?

Stop pulling before your elbow passes your ribcage and try a neutral grip; if sharp pain persists, discontinue the exercise and consult a specialist.

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