Step by step instructions, muscle activation and variants for the Cable One Arm Pulldown.
A unilateral cable exercise in which one arm pulls a high-pulley attachment down toward the hip, fully isolating the lat on the working side. Performing the movement one arm at a time helps correct strength imbalances and allows a greater stretch at the top of each rep.
The Cable One Arm Pulldown is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
