Cable One Arm Pulldown
- Zielmuskel
- Latissimus Dorsi
- Synergistenmuskeln
- Deltoid Posterior, Teres Major, Triceps Brachii
- Equipment
- Cable
- Körperregion
- Back
- Typ
- Strength
The cable one arm pulldown is a single-arm back exercise that primarily targets the latissimus dorsi, with help from the rear deltoid, teres major, and triceps. Working one side at a time lets you train each lat through a full range of motion, fix left-to-right strength imbalances, and keep constant cable tension on the muscle.
Cable One Arm Pulldown: So führst du sie aus
- 1Attach a single-grip handle to the high pulley of a cable machine and select a manageable weight.
- 2Stand or kneel facing the machine, grasp the handle with one hand using an overhand grip, and let your arm extend fully overhead.
- 3Brace your core and set your shoulder blade down and back to anchor the working side before you pull.
- 4Pull the handle down and toward your hip in a smooth arc, leading with your elbow and driving it down past your ribs.
- 5Squeeze your lat at the bottom of the rep with your elbow tucked near your side and your shoulder pulled down.
- 6Slowly let the handle rise back overhead under control until your arm is fully extended and your lat is stretched.
- 7Finish all reps on one side, then switch the handle to the other hand and repeat for the same number of reps.
Technik-Tipps
- Initiate each rep by depressing the shoulder blade, not by bending the elbow, so the lat does the work instead of the arm.
- Keep your torso steady and resist twisting toward the cable; the movement should come from your arm and shoulder, not your spine.
- Use a full range of motion, letting the weight stretch the lat overhead at the top of every rep.
- Control the lowering (eccentric) phase rather than letting the stack pull your arm back up quickly.
- Match the reps and effort on both sides to even out left-to-right strength differences.
Häufige Fehler
- Yanking the handle with the biceps and triceps instead of the back, which shifts tension off the lat and limits back development.
- Leaning or rotating the torso to heave the weight down, which uses momentum and reduces the load actually reaching the lat.
- Cutting the range of motion short and never letting the arm fully extend, which skips the stretch where the lat works hardest.
- Shrugging the shoulder up toward the ear during the pull, which engages the upper traps and takes the lat out of the lift.
- Going too heavy so the rep turns into a swing, costing control on the eccentric and increasing strain on the shoulder.
Häufig gestellte Fragen
What muscles does the cable one arm pulldown work?
It primarily works the latissimus dorsi (the large back muscle), with the rear deltoid, teres major, and triceps assisting as synergists.
Why train pulldowns one arm at a time?
Working one side at a time lets you train each lat through a fuller range of motion and helps correct left-to-right strength imbalances that a two-handed pulldown can hide.
Is the cable one arm pulldown good for beginners?
Yes. The cable provides smooth, constant tension and lets you start light, making it a controllable way to learn to feel and engage the lats.
Should I stand or kneel for this exercise?
Either works. Kneeling can reduce body sway and keep the focus on the lat, while standing allows a slightly heavier load with a braced torso.
How many sets and reps should I do?
For back development, 3–4 sets of 10–15 reps per arm with controlled form is a sensible default. Use a weight you can move without swinging your torso.
