Single-Arm Cable Pulldown

Unilateral lat work with more range and stretch than the bilateral pulldown; corrects asymmetries.

• Isolation
• Cable
• Beginner

How to do it

• Neutral grip, sit or kneel in front of the pulley
• Pull your elbow towards your hip squeezing your lat
• Let your arm stretch out completely at the top

Sets, reps and tempo

Ranges: 10–15 per arm · 0–2 RIR

Tempo: Pull for 1 s, squeeze, let it rise for 2–3 s with a stretch

Common mistakes

• Rotating your torso to pull more
• Pulling with your biceps without initiating with your back
• A short range at the top

Muscles worked

Primary

• Lats

Secondary

• Biceps

Alternatives

• Lat Pulldown
• Neutral / Close-Grip Pulldown
• Straight-Arm Pulldown