Back · Cable machine

Cable One Arm Pulldown

The cable one arm pulldown is a unilateral vertical pulling movement that targets the latissimus dorsi with high precision. It is ideal for lifters looking to correct muscular imbalances and optimize pulling mechanics, fitting perfectly in the middle or at the end of a back workout.

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

How to do it

Stand or kneel 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

Twisting the torso to generate momentum shifts tension away from the lat to the lower back.
Pulling through the hand and flexing the bicep excessively reduces the recruitment of the target back musculature.
Allowing the working shoulder to shrug upward near the chest disengages the lower lat and overworks the upper trap.
Releasing the handle upward too quickly without controlling the eccentric phase places unnecessary stress on the shoulder joint.

Tips

Kneel on one leg or brace your non-working hand against the cable frame to ensure total torso stability.
Think of your hand as a simple hook and drive your elbow down and slightly in toward your hip.
Allow the scapula to elevate and achieve a full stretch at the top of the movement before pulling down again.

Sets and reps

Perform 3 to 4 sets of 10 to 15 controlled repetitions per arm, resting 60 to 90 seconds between sides.

Muscles worked

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

What is the advantage of using a single handle instead of a lat bar?

The single cable allows you to customize the pulling path to match your unique shoulder mechanics and lat fiber orientation while fixing strength deficits between sides.

Is this exercise safe for someone with lower back sensitivity?

Yes, because it places minimal axial load on the spine, but you should stop immediately and see a medical specialist if you experience any pain.

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