Cable one arm lat pulldown
Builds your lats and pulling strength. A stronger back helps with pulling exercises and supports good posture.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Set up at a lat pulldown machine and attach a single handle to the top pulley. Kneel or sit so your body is stable.
- 02
Grip the handle with one hand and lightly brace your core. Keep your chest up and your shoulder blade slightly pulled back.
- 03
Pull the handle down and slightly toward your side, leading with your elbow. Keep your shoulder down and your wrist neutral.
- 04
Pause at the bottom and squeeze your back muscles without rotating your torso.
- 05
Lower the handle back up under control to a full stretch, keeping your shoulder blade under control before the next repetition.
Beginner's guide
§ 03 · GuideBuilds your lats and pulling strength. A stronger back helps with pulling exercises and supports good posture.
You should feel it in your lats and along the side of your back, not mostly in your biceps or shoulder.
A common mistake is twisting your torso or shrugging the shoulder. Keep your core braced and drive your elbow toward your side.
How to get started at the gym
§ 04 · SisuLiftCable one arm lat pulldown is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your elbow close to your body and avoid letting your shoulder rise toward your ear. Do not let your torso rotate during the pull; maintain your position by keeping your core braced.
A great exercise for targeting the latissimus dorsi and correcting side-to-side strength imbalances with one arm.
More exercises: Back
§ 06 · Same muscles
Ready to start?
Your next personal record is waiting.
No commitment. No card. 14 days, and you decide yourself if it fits.