Cable One Arm Pulldown
Also known as: one arm cable pulldown
Cable One Arm Pulldown turns unbroken cable tension into muscle you built on purpose — a graduate-level take on the pattern.
How to do Cable One Arm Pulldown
- Attach a single handle to a high pulley cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the handle with an overhand grip and extend your arm fully.
- Keep your back straight and your core engaged.
- Pull the handle down towards your side while keeping your elbow close to your body.
- Pause for a moment at the bottom of the movement, squeezing your lat muscle.
- Slowly release the handle back to the starting position.
- Repeat for the desired number of repetitions.
Cable One Arm Pulldown Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Step back until the stack never rests at the top.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Stretch the return phase before adding weight.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Move the pin one plate once the last rep feels easy.
Common Cable One Arm Pulldown Mistakes
Setting the pulley at the wrong height for the line of pull
Match pulley height so the cable lines up with the working muscle.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Easier and Harder Than Cable One Arm Pulldown
Swap Cable One Arm Pulldown For
Cable One Arm Pulldown — Frequently Asked Questions
How do you do the Cable One Arm Pulldown?
Attach a single handle to a high pulley cable machine. Stand facing the machine with your feet shoulder-width apart. Grasp the handle with an overhand grip and extend your arm fully. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable One Arm Pulldown work?
The Cable One Arm Pulldown primarily targets the lats. It is classified as a back exercise and is performed with a cable machine.
How many sets and reps of the Cable One Arm Pulldown should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable One Arm Pulldown good for beginners?
Not usually. The Cable One Arm Pulldown is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable One Arm Pulldown?
Try the One Arm Chin-up, Weighted Muscle Up or the Assisted Standing Chin-up. Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable One Arm Pulldown the same as the one arm cable pulldown?
Yes. The Cable One Arm Pulldown is also commonly called the one arm cable pulldown. Different gyms and training programs label it differently, but "one arm cable pulldown" refer to this same movement.
