How to Do Cable One Arm Lat Pulldown

Cable One Arm Lat Pulldown is a back exercise using cable, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Cable

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Cable One Arm Lat Pulldown

  1. 01Attach a single handle to a high pulley and kneel or sit so the arm is fully extended overhead.
  2. 02Grip the handle with a neutral grip and pull the shoulder blade down away from the ear.
  3. 03Pull the handle down by driving the elbow toward the side of the ribs, keeping the torso upright.
  4. 04Pause at the bottom when the elbow reaches the midline of the body.
  5. 05Slowly return the handle to the start, allowing the cable to pull the arm into a deep stretch.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Cable One Arm Lat Pulldown

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Drive the elbow toward the hip rather than the floor to maximize lat recruitment and minimize bicep dominance.

Same coaching engine used inside the A90 app

05 / FAQ

Cable One Arm Lat Pulldown questions

What muscles does Cable One Arm Lat Pulldown work?

Cable One Arm Lat Pulldown is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Cable One Arm Lat Pulldown correctly?

Attach a single handle to a high pulley and kneel or sit so the arm is fully extended overhead. Grip the handle with a neutral grip and pull the shoulder blade down away from the ear. Pull the handle down by driving the elbow toward the side of the ribs, keeping the torso upright. Pause at the bottom when the elbow reaches the midline of the body. Slowly return the handle to the start, allowing the cable to pull the arm into a deep stretch.

What is the A90 coach tip for Cable One Arm Lat Pulldown?

Drive the elbow toward the hip rather than the floor to maximize lat recruitment and minimize bicep dominance.

Is Cable One Arm Lat Pulldown suitable for beginners?

Cable One Arm Lat Pulldown is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Cable One Arm Lat Pulldown?

Cable One Arm Lat Pulldown uses cable.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes cable one arm lat pulldown into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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