{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Side Straight-Arm Pulldown (Cable)",
      "kind": "common"
    },
    {
      "text": "Single-Arm Cable Pullover",
      "kind": "common"
    },
    {
      "text": "One-Arm Straight-Arm Cable Pushdown",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "teres-major",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "synergist"
      },
      {
        "muscle": "triceps-long-head",
        "role": "synergist"
      },
      {
        "muscle": "pectoralis-major-sternal",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "obliques",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "extension",
          "adduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "depression",
          "downward-rotation"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "unilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "cable"
      ]
    ]
  },
  "external_ids": {
    "wger": "1727"
  },
  "id": "oec:single-arm-cable-straight-arm-pulldown",
  "instructions": {
    "setup": [
      "Set a cable pulley to its highest position and attach a single D-handle.",
      "Stand facing or slightly angled to the cable stack, gripping the handle with one hand.",
      "Step back slightly to create tension on the cable, hinge forward slightly at the hips, and brace your core.",
      "Keep a soft, fixed bend in your working elbow."
    ],
    "steps": [
      "Depress your scapula and sweep your arm down in an arc toward your hip.",
      "Squeeze your lat firmly as your hand reaches your hip without letting your shoulder roll forward.",
      "Control the cable smoothly back along the same path overhead until you feel a deep stretch in your lat.",
      "Complete all repetitions on one side before repeating with the opposite arm."
    ],
    "breathing": "Exhale as you pull the handle down to your hip; inhale as you slowly return the cable overhead.",
    "cues": [
      "Drive your elbow straight down to your pocket.",
      "Lock your elbow angle throughout the entire movement.",
      "Resist twisting your torso to move the weight."
    ],
    "common_faults": [
      {
        "fault": "Bending and extending the elbow during the rep, turning the movement into a triceps pushdown.",
        "correction": "Keep a fixed slight bend in the elbow and initiate movement solely from the shoulder joint."
      },
      {
        "fault": "Rotating or tilting the torso to pull the weight down.",
        "correction": "Brace the abdominals and obliques to keep the shoulders and hips squared throughout the set."
      }
    ],
    "safety": {
      "precautions": [
        "Do not allow the cable stack to pull your shoulder into extreme, unsupported hyperflexion at the top."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "weight-stack",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "per-side"
  },
  "name": "Single-Arm Cable Straight-Arm Pulldown",
  "previous_ids": [
    "oec:side-straight-arm-pulldown-cable"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Side Straight-Arm Pulldown (Cable)",
        "url": "https://wger.de/en/exercise/1727/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "barry"
      }
    ]
  },
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "An isolation exercise that targets the latissimus dorsi through unilateral shoulder extension using a high cable."
}