Single-Arm Cable Pulldown
Works Lats, with help from Biceps, Obliques.
Set up
How to set up for the Single-Arm Cable Pulldown
- High pulley with a single handle.
- Kneel or sit, arm stretched overhead.
Do the rep
How to do a Single-Arm Cable Pulldown with good form
- Pull your elbow down towards your hip pocket.
- Return to a long stretch at the top. Finish one side, then switch.
Common mistakes
Single-Arm Cable Pulldown form mistakes to avoid
- Twisting your torso.
- Pulling with your biceps instead of your elbow.
Quick cue
Pull elbow to hip pocket, long stretch at top.
Not sure what weight to start with?
Gyde picks your first Single-Arm Cable Pulldown weight and adjusts it after every session.
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Single-Arm Cable Pulldown alternatives that work the same muscles
See all Single-Arm Cable Pulldown alternatives →Questions
Single-Arm Cable Pulldown FAQ
What muscles does the Single-Arm Cable Pulldown work?
Mainly your lats, with help from your biceps and obliques.
How many sets and reps of Single-Arm Cable Pulldown should I do?
3 sets of 8–12 reps is a solid start. Once you hit the top of the range on every set with good form, add a little weight or a couple of reps.
What weight should a beginner use for the Single-Arm Cable Pulldown?
Around 10 kg is a sensible first session for most people. Pick a weight you could lift a couple more times at the end of each set, then build up slowly.
Can I do the Single-Arm Cable Pulldown at home?
It needs cable kit, so it's a gym exercise. The alternatives below include options you can do at home.
Is the Single-Arm Cable Pulldown good for beginners?
Yes. Learn the movement with a light weight first, then add load gradually. Stop if anything hurts.
More for the same muscles
Other lats exercises
Your Gyde sets your Single-Arm Cable Pulldown weight and reps, and adjusts them after every session.
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