Vertical pull · Coached in Recomp

Single-arm cable pulldown

The single-arm cable pulldown is a beginner vertical pull exercise for your back, using cable stack.

Main muscles
Back
Also works
Biceps, Middle back
Equipment
Cable stack
Level
Beginner
Single-arm cable pulldown, starting position
Start
Single-arm cable pulldown, end position
Finish

Setup

Kneel or sit facing a high pulley with a single handle.

How to do it

  1. Pull the handle down to your side, elbow to your hip.
  2. Pause.
  3. Let it rise to a full stretch. Finish the reps, then switch.

Coaching cues

  • Big stretch at the top.
  • Keep your torso still.

Common mistakes

  • Twisting the body.
  • Short range.

Make it easier or harder

HarderLat pulldown

Alternatives to the single-arm cable pulldown

Face pull Cable stack Band pull-apart Resistance bands Band pulldown Resistance bands Band row Resistance bands Chest-supported dumbbell row Dumbbells, Adjustable bench Doorway row Body weight