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Back · Cable
Cable One Arm Lat Pulldown
Cable One Arm Lat Pulldown is a beginner compound strength exercise that works the lats (back), with the upper back, shoulders and biceps assisting. It needs a cable. A typical prescription is 3 sets of 8-12 reps per side, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Upper Back · Rhomboids
- Shoulders · Deltoids
- Biceps · Biceps Brachii
How to do Cable One Arm Lat Pulldown
- Sit at the lat pulldown machine with your feet flat on the floor and knees secured under the pads. Grasp the handle attached to the high pulley with your right hand, arm fully extended above you, palm facing forward.
- Pull the handle down towards your right shoulder, bringing your elbow down while slightly leaning back.
- Slowly extend your arm back to the starting position with control.
- Repeat for the desired number of repetitions, then switch to your left hand.
Form tips
- Exhale as you pull the handle down and inhale as you extend it back.
- Focus on squeezing your shoulder blade towards your spine as you pull down.
- Maintain a neutral wrist position to prevent strain.
Cable One Arm Lat Pulldown alternatives
More lats exercises
Cable One Arm Lat Pulldown FAQ
What muscles does Cable One Arm Lat Pulldown work?
Cable One Arm Lat Pulldown mainly works the lats in the back (Latissimus Dorsi and Teres Major). The upper back, shoulders and biceps work as secondary muscles.
What equipment do you need for Cable One Arm Lat Pulldown?
You need a cable.
How many sets and reps of Cable One Arm Lat Pulldown should I do?
Start with 3 sets of 8-12 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable One Arm Lat Pulldown good for beginners?
Yes. Cable One Arm Lat Pulldown is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Cable One Arm Lat Pulldown burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Cable One Arm Lat Pulldown?
Other exercises for the lats include Band Kneeling Lat Pulldown, Dumbbell One Arm Row (Rack Support), Resistance Band Cross Body Single Straight Arm Supinated Pulldown and Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown.
For developers
Use Cable One Arm Lat Pulldown in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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