Exercise guide · Intermediate · Compound

Cable One Arm Pulldown: How to Do It & Muscles Worked

The cable one arm pulldown is a unilateral exercise that targets the latissimus dorsi using a cable machine. It also engages the biceps and forearms as secondary muscles. The movement requires good form and control to isolate the lats and avoid compensatory movements.

Primary muscles
Lats
Secondary muscles
Forearms , Biceps
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable one arm pulldown
Front view: muscles worked by the cable one arm pulldown. Primary: lats. Secondary: forearms and biceps.
Back view: muscles worked by the cable one arm pulldown. Primary: lats. Secondary: forearms and biceps.
Primary Secondary

How to do the cable one arm pulldown

  1. Step 1: Attach a single handle to a high pulley cable machine.
  2. Step 2: Stand facing the machine with your feet shoulder-width apart.
  3. Step 3: Grasp the handle with an overhand grip and extend your arm fully.
  4. Step 4: Keep your back straight and your core engaged.
  5. Step 5: Pull the handle down towards your side while keeping your elbow close to your body.
  6. Step 6: Pause for a moment at the bottom of the movement, squeezing your lat muscle.
  7. Step 7: Slowly release the handle back to the starting position.
  8. Step 8: Repeat for the desired number of repetitions.
  9. Step 9: Switch sides and repeat the exercise with the other arm.

Sets, reps and programming

Suggested sets, reps and rest for the cable one arm pulldown by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable One Arm Pulldown alternatives

More exercises that train the lats as their main target:

More lats exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.