Description

The cable one arm pulldown is a great unilateral exercise that targets the latissimus dorsi muscle in your back.

Starting Position

Begin by sitting upright on a bench or chair with your feet flat on the ground. Grasp the cable handle with one hand and keep your arm extended overhead.

Technical Execution

Pull the handle down towards your hip in a controlled motion, leading with your elbow. Pause briefly at the bottom of the movement, then slowly return to the starting position.

Range of Motion

Ensure a full range of motion by fully extending your arm at the starting position and pulling the handle down until your elbow is close to your side at the bottom of the movement.

Variations

You can also perform this exercise using a resistance band or with a different grip attachment for variation.

Common Mistakes

Common mistakes include using momentum to perform the movement and not engaging your back muscles properly.

Practical Advice

Focus on a slow and controlled movement, squeezing your back muscles at the bottom of the motion

Additional Notes

Ensure proper posture throughout the exercise to prevent strain on your lower back.

Difficulty Level

Intermediate

Equipment Needed

Cable

Primary Muscles

latissimus dorsi

Secondary Muscles