Single-Arm Cable Lat Pulldown: how to do it right
In short: One-arm lat pulldown on the high pulley, targeting the lat loaded in the lengthened position, arm straight overhead.
How to do it, step by step
- 1Seated or kneeling, high handle, grab it with one hand, the other stabilizes the torso, well braced.
- 2Arm straight overhead, let the shoulder and scapula rise to stretch the lat as much as possible.
- 3Pull the elbow toward the hip thinking of bringing the shoulder blade down, not of bending the arm.
- 4Control the way up over 2 to 3 seconds, with no bounce or abrupt release at the top.
- 5Go for the full range at the top without shrugging the shoulder toward the ear.
The mistake to avoid
Don't yank the weight back up, let the shoulder stretch at the top.
Other common mistakes
- Bending the elbow too early and pulling with the biceps: think first of lowering the shoulder blade, the arm follows.
- Letting go at the end of the way up and bouncing: stay in control through the whole stretch phase, brake for 2 to 3 seconds.
- Shrugging the shoulder toward the ear at the top: let the scapula rise freely but without tensing the upper trap.
- Turning the torso to cheat: lock the trunk with the support hand and your bracing.
Muscles worked
- Main:
- Back (width)
- Supporting:
- Biceps
Lats (prime mover, especially their upper fibers), teres major and lower trap fibers in support. The biceps brachii and brachialis assist elbow flexion. Unilateral work frees the scapula and lengthens the lat more at the top of the range.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Seated or kneeling, high handle, grab it with one hand, the other stabilizes the torso, well braced. Arm straight overhead, let the shoulder and scapula rise to stretch the lat as much as possible. Then pull the elbow toward the hip, thinking first of lowering the shoulder blade, the arm follows.
How low should I go?
Tension is highest with the arm straight overhead, when the lat is most stretched: never cut the top of the movement short, that's where you gain. At the bottom, bring the elbow to the hip without forcing more. On the unilateral, use the extra range and go for another half centimeter of stretch at the top.
I don't feel anything, is that normal?
You should feel the lat, on the side of your back. If you only feel the biceps, you're driving with the hand: think first of lowering the shoulder blade, elbow toward the back pocket. Go for the full stretch at the top, it's your most productive zone.
How fast should I do the movement?
Brake the arm's rise over 2 to 3 seconds, that's where the lat lengthens and gets loaded. Pull the elbow crisply but in control, with no bounce or abrupt release at the top. The braking does the work, not speed.
How do I breathe?
Inhale as the arm rises and the lat stretches, exhale as you pull the elbow toward the hip. Keep the trunk braced and the pelvis stable, abs slightly contracted so you don't compensate with a torso rotation.