Smart Workout Diary

Cable One-Arm Lat Pulldown

The cable one-arm lat pulldown is a unilateral vertical pulling exercise performed on a high cable station. It primarily targets the latissimus dorsi while also training the biceps and muscles that stabilize the shoulder blade. It can help develop back strength, balanced side-to-side pulling control, and shoulder positioning.

Demonstration

Cable One-Arm Lat Pulldown — demonstration 1
Cable One-Arm Lat Pulldown — demonstration 2

Instructions

  1. Set a high cable pulley and attach a single handle. Choose a light load that allows controlled movement.
  2. Set your position seated or kneeling beneath the pulley, with the working arm reaching overhead and a tall, stable torso.
  3. Brace your trunk and keep the ribs down. Let the shoulder blade rise naturally at the start without shrugging excessively.
  4. Pull the elbow down toward the side of your rib cage, guiding the handle toward the upper chest or shoulder area. Keep the elbow close to your body.
  5. Pause briefly while squeezing the lat without twisting or leaning your torso, then slowly allow the handle to return overhead under control.
  6. Complete all repetitions on one side, then repeat on the other side with the same setup and range of motion.
Muscle Group
Lats
Other Muscle Groups
Biceps
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a moderate range of motion: reach fully overhead only while you can keep your torso controlled and your shoulder comfortable.
  2. Avoid using momentum: do not lean back, rotate toward the working arm, or pull the handle with a jerking motion.
  3. Lead with the elbow: think of drawing the elbow into your back pocket rather than curling the handle down with the hand.
  4. Control the return: use a slower upward phase and reduce the load if the cable pulls you out of position.
Exercise library