Cable Single-Arm Cross-Body Lat Pulldown

oec:cable-single-arm-cross-body-lat-pulldown

A unilateral pulldown variation performed across the body to optimize lat fiber alignment and enhance the stretch at the top of the movement.

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Also called: Lat Pulldown - Cross Body Single Arm, Single-Arm Cross-Body Lat Pulldown, One-Arm Cross-Body Lat Pulldown, Cable Cross-Body Pulldown

How to do it

Attach a single D-handle to a high cable pulley or lat pulldown station.
Sit slightly angled or sideways relative to the cable path so the working arm aligns naturally with the line of pull across your torso.
Anchor your legs under the thigh pads or brace firmly against the seat, holding the handle with the working arm fully extended overhead.
Grip the machine frame with your free hand to stabilize your torso.

Allow the cable to gently elevate and upwardly rotate your shoulder blade at the top for a deep stretch along the lat.
Initiate the pull by depressing your shoulder blade and driving your elbow down toward your hip.
Pull the handle diagonally down across your body until your elbow reaches your side and your lat is fully contracted.
Pause briefly at peak contraction, then reverse the movement with control back to full overhead extension.

Exhale as you pull your elbow down toward your hip; inhale as you slowly return the cable overhead into the stretch.

Excessively rotating the torso to heave the weight down.: Brace the core, hold the machine frame with the non-working hand, and keep your chest facing a fixed direction throughout the set.
Pulling primarily with the biceps by over-curling the wrist and elbow.: Think of the hand purely as a hook and initiate the movement entirely by driving the elbow downward.
Cutting the range of motion short at the top.: Allow your shoulder blade to elevate fully at the top to achieve the full passive stretch on the latissimus dorsi.

Control the eccentric phase rather than letting the weight stack yank your shoulder into excessive flexion.

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