Cable one arm lat pulldown
- Zielmuskel
- Latissimus Dorsi
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior, Obliques, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Cable
- Körperregion
- Back
- Typ
- Strength
The cable one arm lat pulldown is a single-arm back exercise that primarily targets the latissimus dorsi, with help from the teres major, lower and middle trapezius, rear deltoid, and the elbow flexors (brachialis and brachioradialis). Working one side at a time lets you train each lat through a fuller range while the obliques resist rotation, making it useful for ironing out left-to-right strength imbalances.
Cable one arm lat pulldown: So führst du sie aus
- 1Set the cable pulley to the highest position and attach a single-grip handle.
- 2Stand or kneel facing the machine and grip the handle with one hand, palm facing inward, arm extended fully overhead.
- 3Brace your core, set your chest tall, and slightly lean your torso away from the working arm to line up with the cable.
- 4Pull the handle down and toward the side of your ribs, driving your elbow down and back as you squeeze your shoulder blade toward your spine.
- 5Stop when your hand reaches roughly the height of your shoulder or upper chest, feeling the lat fully contract.
- 6Pause briefly, then let the handle rise under control until your arm is fully extended and your lat is stretched overhead.
- 7Complete all reps on one side, then switch the handle to the other hand and repeat.
Technik-Tipps
- Lead the pull with your elbow, not your hand, so the lat does the work instead of the biceps and forearm.
- Keep your core braced and resist twisting toward the cable — let your obliques hold your torso square through each rep.
- Allow your shoulder blade to rise and reach at the top of each rep to load the lat through a full stretch.
- Move at a controlled tempo and avoid yanking the weight; a slow lowering phase keeps tension on the lat.
Häufige Fehler
- Pulling with the arm and bending the elbow too early, which shifts the load onto the biceps and forearm instead of the lat.
- Rotating or swinging the torso to heave the weight down, which uses momentum and reduces the work on the back.
- Shrugging the shoulder up toward the ear during the pull, which recruits the upper traps and takes tension off the lats.
- Cutting the range short and not letting the arm fully extend at the top, which skips the stretched position where the lat works hardest.
Häufig gestellte Fragen
What muscles does the cable one arm lat pulldown work?
It primarily works the latissimus dorsi, with the teres major, lower and middle trapezius, and rear deltoid assisting the pull. The brachialis and brachioradialis help flex the elbow, and the obliques work to keep your torso from rotating.
Why train lat pulldowns one arm at a time?
Working a single arm lets each lat move through a fuller range of motion and helps correct left-to-right strength imbalances, since the stronger side can't take over the way it can on a two-handed bar.
Should I kneel or stand for this exercise?
Either works. Kneeling gives a more stable base and keeps you from using leg drive, while standing lets you load slightly heavier; pick whichever lets you stay braced and avoid swinging.
How many sets and reps should I do?
For back size and strength, 3–4 sets of 8–15 reps per arm is a solid range. Use a weight you can control through a full stretch and contraction on every rep.
