Home / Exercises

Cable Single Arm Lat Pulldown

A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.

Equipment

Cable

HOW TO PERFORM

1. Clip a single handle to the high pulley and sit with the thighs secured under the pad.
2. Take the handle in one hand with the arm straight overhead.
3. Pull the handle down to the side of the chest, driving the elbow down toward the hip.
4. Return under control to a full stretch, then finish the set and switch arms.

FORM TIPS

• Let the shoulder rise at the top of each rep and draw it down first as the next rep begins. That extra range is what working one arm at a time gives you.

TARGET MUSCLES

Primary

• Lats

Secondary

• Biceps
• Forearms
• Traps

Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.

Try Ægir Iron free →

Related: All exercises · How every exercise is mapped to the muscles it trains