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Cable One Arm Lat Pulldown (L)

Cable One Arm Lat Pulldown (L)

The Cable One Arm Lat Pulldown (L) is a compound exercise that primarily targets the muscles in your back, particularly the latissimus dorsi, commonly referred to as the "lats." This exercise is performed using a cable machine with an attached handle or bar. To begin, adjust the height of the cable pulley so that it is at your chest level. Stand facing the machine and grab the handle or bar with your left hand using an overhand grip, while keeping a slight bend in your knees. Take a step back to create tension on the cable and engage your core for stability. From there, initiate the movement by retracting and depressing your left scapula (shoulder blade) as you pull the handle/bar down towards your side. Focus on squeezing your back muscles as you bring the handle/bar close to your shoulder. Make sure to keep your elbow pointing down and close to your body throughout the movement. Once you have fully contracted your back muscles, slowly return the handle/bar to the starting position, allowing your left arm to fully extend while maintaining control. Repeat this movement for the desired number of repetitions before switching to your right arm for a balanced workout. The Cable One Arm Lat Pulldown (L) is an effective exercise for building strength and muscular endurance in your back, which can help improve your posture, enhance upper body stability, and contribute to overall upper body strength. Incorporate this exercise into your training routine to target your lats and sculpt a strong, well-defined back.


  • Start by setting the appropriate weight on the cable machine.
  • Stand facing the cable machine with your feet shoulder-width apart.
  • Grasp the handle attached to the cable with your left hand, palm facing inwards.
  • Keep your arm extended and slightly bend your knees for stability.
  • Engage your core and slightly lean back, maintaining a neutral spine.
  • Exhale as you pull the handle down towards your left side, keeping your elbow close to your body.
  • Squeeze your lat muscles at the bottom of the movement, then slowly return to the starting position.
  • Repeat for the desired number of repetitions, then switch to the other arm.

Tips & Tricks

  • Focus on engaging your lats throughout the movement
  • Control the weight on the way up and down for a more effective workout
  • Keep your core engaged to maintain stability during the exercise
  • Use a full range of motion to activate more muscle fibers
  • Maintain proper form and avoid swinging or using momentum to lift the weight
  • Breathe out as you pull the weight down and breathe in as you release it back up
  • Start with a weight that allows you to perform the exercise with proper form and gradually increase the resistance
  • Alternate between different grips to target different muscles and add variety to your workout
  • Combine the exercise with other back exercises to create a well-rounded back workout routine
  • Listen to your body and adjust the weight and intensity as needed to prevent injury and promote progress

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