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Back ยท Vertical pull

Single-Arm Cable Pulldown

A compound vertical pull exercise for the lats, done with a cable. It also works the biceps.

Cable Compound Reps and weight One side at a time Also called: one arm pulldown, kneeling single arm pulldown

Muscles worked

Primary

Lats

Do most of the work.

Secondary

Biceps

Help during each rep.

  • LatsSides of the backPrimary
  • BicepsFront of the upper armSecondary

How to do it

  1. Set the cable. Put the pulley at the height the movement needs, attach the handle and pick a weight you can move under control.
  2. Chest up, shoulders pulled down before the arms bend.
  3. Pull the elbows down towards the ribs.
  4. Control the way up to a full stretch.
  5. Control every rep. Do all the reps on one side, then the other. Stop the set when your form changes.

Common mistakes

  • Leaning far back. A small lean is fine; turning it into a row is not.
  • Pulling with the arms first. Shoulders down first, then the elbows down.
  • Cutting the top short. Let the arms straighten fully between reps.

Cable busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.