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Visual demonstration of the Cable One Arm Lat Pulldown exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Upper back
Secondary muscles
Shoulders Biceps
Equipment
Cable
Exercise guide

Cable One Arm Lat Pulldown

4 steps Updated 29/08/2026

Cable One Arm Lat Pulldown is a resistance exercise targeting Middle Back (Latissimus Dorsi, Teres Major) using Cable Pulley Machine.

Step by step

How to perform it

  1. 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.
  2. Pull the handle down towards your right shoulder, bringing your elbow down while slightly leaning back.
  3. Slowly extend your arm back to the starting position with control.
  4. Repeat for the desired number of repetitions, then switch to your left hand.
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Last updated: 29/08/2026

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Cable One Arm Lat Pulldown

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