Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
AdvancedCompoundCable
Cable One Arm Pulldown
Lats · Back
5
sets
4–6
reps
3m
Rest time
~9
Calories / set
Instructions
- 1
Attach a single handle to a high pulley cable machine.
- 2
Stand facing the machine with your feet shoulder-width apart.
- 3
Grasp the handle with an overhand grip and extend your arm fully.
- 4
Keep your back straight and your core engaged.
- 5
Pull the handle down towards your side while keeping your elbow close to your body.
- 6
Pause for a moment at the bottom of the movement, squeezing your lat muscle.
- 7
Slowly release the handle back to the starting position.
- 8
Repeat for the desired number of repetitions.
- 9
Switch sides and repeat the exercise with the other arm.
Muscles worked
Primary
Lats
biceps
Secondary
bicepsforearms
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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