This exercise involves using a cable machine to perform a one-arm pulldown, which targets the back muscles, particularly the latissimus dorsi. The movement involves pulling the cable down towards the body while keeping the arm straight, and then slowly releasing it back up to the starting position.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Targets the latissimus dorsi muscle, which is responsible for pulling movements and contributes to overall back strength and posture
- Helps to improve grip strength and forearm development
- Allows for unilateral training, which can help to correct muscle imbalances between the left and right sides of the body
- Can be easily modified by adjusting the weight or using different attachments, making it suitable for a wide range of fitness levels and goals
- Provides a safe and controlled movement pattern, reducing the risk of injury compared to other back exercises that involve more dynamic movements
How to perform
- Attach a single handle to a high pulley cable machine.
- Stand facing the machine and grab the handle with one hand.
- Step back a few feet to create tension in the cable.
- Keep your feet shoulder-width apart and your knees slightly bent.
- Engage your core and keep your back straight.
- Exhale and pull the handle down towards your side, keeping your elbow close to your body.
- Pause for a second at the bottom of the movement, squeezing your back muscles.
- Inhale and slowly release the handle back to the starting position.
- Repeat for the desired number of reps, then switch sides and repeat.
FRONT VIEW
BACK VIEW
Back
Primary
Traps
Primary
Biceps
Primary