Cable One Arm Lat Pulldown
Expert Advice
Focus on pulling through your elbow to fully engage the lat muscles.
How-to-do Steps
- Attach a handle to a high pulley and sit side-on to the cable machine.
- Grasp the handle with one hand, arm extended upwards.
- Pull the handle down towards your side, keeping your body straight.
- Slowly return to the starting position with your arm fully extended.
- Complete all reps on one side before switching to the other side.
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Muscles Worked
Cable One Arm Lat Pulldown primarily targets the Lats, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats50%
Secondary
Biceps10%
Forearms10%
Shoulders10%
Abs10%
Chest5%
Traps5%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable One Arm Lat Pulldown work?
Cable One Arm Lat Pulldown primarily targets the Lats. Secondary muscles involved include Biceps, Forearms, Shoulders, Abs, Chest, Traps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable One Arm Lat Pulldown?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable One Arm Lat Pulldown suitable for beginners?
Cable One Arm Lat Pulldown is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
