Cable one arm lat pulldown

Category

Back

Difficulty

Intermediate

Equipment

Cable Pulley Machine

Primary muscles

Latissimus Dorsi, Teres Major

Secondary muscles

Rhomboids, Deltoids, Biceps Brachii

How to do it

1. Sit at the lat pulldown machine with your feet flat on the floor and knees secured under the pads. Grasp the handle attached to the high pulley with your right hand, arm fully extended above you, palm facing forward.
2. Pull the handle down towards your right shoulder, bringing your elbow down while slightly leaning back.
3. Slowly extend your arm back to the starting position with control.
4. Repeat for the desired number of repetitions, then switch to your left hand.

Form tips

• Exhale as you pull the handle down and inhale as you extend it back.
• Focus on squeezing your shoulder blade towards your spine as you pull down.
• Maintain a neutral wrist position to prevent strain.