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Last updated February 2, 2026
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latslower backteres majortrapezius
Lat Pulldown - One Arm (Cable)
Attach a single handle. Pull down with one arm while keeping your torso steady. This helps fix asymmetry in back strength.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Very High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
lats
Secondary
biceps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cable
Movement pattern
Unilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Adjust the cable machine to a suitable height, ensuring the pulley is at the top.
- Attach a single handle to the cable and select an appropriate weight.
- Step 2Position Your Body
- Stand next to the cable machine with your feet shoulder-width apart.
- Grab the handle with one hand, keeping your arm extended and your palm facing forward.
- Step 3Engage Your Core
- Engage your core muscles to maintain stability throughout the exercise.
- Keep your back straight and shoulders relaxed.
- Step 4Pull the Handle
- Pull the handle down towards your chest by bending your elbow and driving it down and back.
- Focus on squeezing your shoulder blade down and back as you pull.
- Step 5Control the Movement
- Slowly return the handle to the starting position, fully extending your arm.
- Maintain control throughout the movement to avoid using momentum.
- Step 6Repeat
- Perform the desired number of repetitions on one side before switching to the other arm.
- Ensure you maintain proper form with each repetition.
- Step 7Finish the Exercise
- After completing your sets, carefully release the handle and step away from the machine.
- Make sure to adjust the weight back to its original position if necessary.