Single-Arm Cable Straight-Arm Pulldown
oec:single-arm-cable-straight-arm-pulldown
An isolation exercise that targets the latissimus dorsi through unilateral shoulder extension using a high cable.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Side Straight-Arm Pulldown (Cable), Single-Arm Cable Pullover, One-Arm Straight-Arm Cable Pushdown
How to do it
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.
Movement
- 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
- Bending and extending the elbow during the rep, turning the movement into a triceps pushdown.
- Keep a fixed slight bend in the elbow and initiate movement solely from the shoulder joint.
- Rotating or tilting the torso to pull the weight down.
- Brace the abdominals and obliques to keep the shoulders and hips squared throughout the set.
Safety
- Do not allow the cable stack to pull your shoulder into extreme, unsupported hyperflexion at the top.
Muscles
Joints
- Shoulder: Extension, Adduction
- Shoulder blade: Depression, Downward rotation
- Elbow: Isometric stabilization
- Lumbar spine: Isometric stabilization
Details
- Modality
- Hypertrophy, Strength
- Mechanics
- isolation
- Force
- pull
- Laterality
- unilateral
- Kinetic chain
- open
- Level
- intermediate
- Equipment
- Cable machine
- Record
- Repetitions and Load
- Load
- external, weight stack
Sources
- wger: Side Straight-Arm Pulldown (Cable), by barry (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.