Back · Isolation

Single-Arm Cable Pulldown

A one-arm pulldown that improves the mind-muscle connection and fixes side-to-side gaps.

MAIN MUSCLE
Lats
ALSO WORKS
Biceps, Upper back
EQUIPMENT
Cable
LEVEL
Intermediate
REPS
10-15
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Attach a single handle to a high pulley and kneel or sit facing it.

  2. Reach up with one arm fully extended.

  3. Pull the elbow down toward the hip.

  4. Return slowly to a full stretch overhead.

COMMON MISTAKES

  • Swinging or kipping for extra reps; start each rep from a controlled, still position.
  • Pulling with the arms only; depress the shoulder blades first, then drive elbows down.
  • Short range of motion; reach full arm extension at the top of every rep.

TIPS

  • Think about pulling your elbows into your back pockets.

QUESTIONS

Which muscles does Single-Arm Cable Pulldown work?

The main muscle is Lats. It also works Biceps, Upper back.

How many reps should I do?

FORGE suggests 10-15 reps for Single-Arm Cable Pulldown. The app adjusts sets and reps to your goal and level.

What can I do instead of Single-Arm Cable Pulldown?

These train the same muscles: Lat Pulldown, Straight-Arm Pulldown, One-Arm Dumbbell Row.