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Single Arm Cable Pull Down

A unilateral back exercise that targets the latissimus dorsi and improves muscle balance through controlled single-arm pulling movements with cable resistance.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Stand next to a cable machine with the cable positioned above your head. Grasp the handle with one hand and pull it down toward your shoulder, keeping your elbow close to your body. Return to the starting position with control.

Starting Position

Begin standing next to the cable machine with the handle above your head, arm extended, and core engaged.

Finishing Position

Return to the starting position with arm extended, maintaining control throughout the movement.

Form Cues

Keep your elbow close to your body, pull toward your shoulder, control the movement, engage your core

Common Mistakes

Using momentum, not maintaining proper form, rushing the movement, poor elbow position

Progression Tips

Increase cable resistance, add more repetitions, perform with pause at bottom, or add rotation.

Regression Tips

Use lighter resistance, perform with dumbbells, or reduce range of motion.

Safety Notes

Stop if you experience pain in the shoulders, elbows, or lower back. Maintain proper form to avoid injury. Focus on controlled movement rather than heavy weight.