Single-Arm Cable Straight-Arm Pulldown: how to do it right
In short: Lat isolation in the shortened position, one arm at a time on the cable, with an almost straight arm sweeping from overhead down to the hip.
How to do it, step by step
- 1Standing sideways or leaning slightly forward, high handle held overhand, arm straight up, lat stretched.
- 2Elbow fixed, start by depressing the scapula, not by bending the arm.
- 3Sweep the straight arm down to your hip, thumb toward the back of your thigh.
- 4Squeeze the lat for 1 second at the end of the range, feel your hip.
- 5Control the return upward over 2 to 3 seconds without letting go all at once.
The mistake to avoid
Don't rotate your torso to go lower: only your shoulder works.
Other common mistakes
- Bending the elbow to pull heavier, which shifts the effort to the arm: keep the elbow locked and lighten up.
- Letting go all at once on the return and losing tension: brake the way up over 2 to 3 seconds.
- Not reaching the hip or not squeezing at the end: go all the way and hold the contraction for 1 second.
- Compensating by swinging your torso: fix the trunk and isolate the shoulder.
Muscles worked
- Main:
- Back (width)
The lats do all the work, notably their upper fibers that contribute to width. The teres major assists at the end of the range. Unilaterally, each lat works in isolation, which evens out a weak side.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Kneeling Straight-Arm Rope Pulldown ›
- Straight-Bar Straight-Arm Pulldown ›
- Chin-Over-Bar Hold ›
- High-Anchored Band Lat Pulldown ›
Frequently asked questions
How do I do it correctly?
Standing sideways or leaning slightly forward, high handle overhand, arm straight up, lat in a stretch. Elbow fixed, start by lowering the shoulder blade and not by bending the arm, then sweep the straight arm down to your hip, thumb toward the back of your thigh. Squeeze the lat for a second at the end of the range, then control the return upward.
Where should I feel it?
You should feel the lat, especially its upper fibers, squeeze hard when your hand reaches the hip. If it's the triceps and the arm talking, your elbow is bending or you're too heavy. Think of bringing your elbow toward your back pocket instead of lowering your hand, it activates the lat much better.
What tempo should I use?
Squeeze for a second at the hip at the end of the range, that's the point where you recruit the most fibers. Then control the return upward over 2 to 3 seconds, without letting go all at once. The start of the movement, arm in the air, has almost no useful resistance: don't waste time on it.