Cable One Arm Pulldown

Latissimus DorsiCableBeginner
Step 1: Stand facing a cable machine with a high pulley attachment. Step 2: Grasp the handle with one hand, palm facing down. Step 3: Position your feet shoulder-width apart and slightly bend your knees. Step 4: Begin with your arm fully extended, parallel to the floor. Step 5: Keep your core engaged and shoulder blades pulled back. Step 6: Pull the handle down towards your side while keeping your elbow close to your body. Step 7: Continue the movement until your hand reaches your side, and your elbow is at a 90-degree angle. Step 8: Hold for a brief pause, feeling the contraction in your back muscles. Step 9: Slowly return to the starting position, extending your arm fully. Step 10: Repeat for the desired number of repetitions, then switch sides.

How to perform the Cable One Arm Pulldown

  1. Set up. Set up in a stable, balanced starting position appropriate for the Cable One Arm Pulldown using your cable.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your latissimus dorsi rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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