Single-arm Cable Pulldown

Single-arm Cable Pulldown is a strength – unilateral vertical pull exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Latissimus dorsi
Secondary muscles: Biceps brachii, Transversus abdominis
Exercise type: Strength – unilateral vertical pull

Exercise technique

Pulley
Attach a single handle to the pulley above your head.
Base
Kneel facing the cable line; plant one foot forward if needed.
Reach
Extend your working arm along the cable direction and balance with your other hand.
Pull down
Draw your elbow toward the hip on the same side.
Torso
Keep your ribs over your pelvis to prevent leaning sideways.
Return
Extend your elbow and reach your shoulder toward the cable under control.
Switch
Release the handle safely before adjusting for the other side.

Key technique points

Track the pull through one shoulder.
Do not rotate your hips toward the cable.
Do not compress the working shoulder toward your ear.
Do not swing your elbow diagonally.
Reach under control at the top.
Provide equal torso support on both sides.

Common mistakes

Rotating the torso

Do not move the cable by turning your chest sideways instead of lowering your elbow.

Collapsing sideways

Do not artificially increase the lat-pull distance by bending your waist toward the working side.

Moving the elbow away

Do not spread your arm sideways and turn the pull into a shoulder raise.

Curling the arm early

Do not replace downward upper-arm movement with a forearm curl.

Sliding knee support

Do not drive your pelvis forward toward the cable while pulling.

Throwing the handle

Do not release the single-arm load without control and let it yank your shoulder upward.

Frequently asked questions