Lat Pulldown - One Arm (Cable)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. 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.
2. 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.
3. Step 3Engage Your Core
   • Engage your core muscles to maintain stability throughout the exercise.
   • Keep your back straight and shoulders relaxed.
4. 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.
5. 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.
6. 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.
7. 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.