One-Arm Straight-Arm Cable Lat Pulldown

enums.exercise_tag.STRENGTHenums.exercise_tag.PULL

exercise_detail.body_part: enums.body_part.BACK

exercise_detail.description

The Straight One Arm Cable Pulldown targets the latissimus dorsi, teres major, and other muscles of the back. This exercise is performed using a cable machine with a single handle attachment, allowing for unilateral training and improved muscle symmetry.

exercise_detail.how_to_perform

Attach a single handle to the high pulley of a cable machine.
Stand facing the machine with feet shoulder-width apart.
Grasp the handle with one hand, palm facing down, and step back slightly to create tension in the cable.
Bend your torso forward slightly at the hips while keeping your back straight.
Pull the handle down towards your hip while keeping your arm straight, engaging your lats and squeezing your shoulder blade.
Pause briefly at the bottom of the movement, then slowly return to the starting position.
Complete the desired number of repetitions before switching to the other arm.

exercise_detail.what_muscles_work

exercise_detail.primary_muscle:

exercise_detail.secondary_muscles:

exercise_detail.tips

Maintain a slight bend in your knees for stability.
Keep your core engaged throughout the exercise to support your lower back.
Focus on pulling with your back muscles rather than using your arm strength.
Avoid rotating your torso; keep it stable to isolate the target muscles effectively.
Control the movement on both the downward and upward phases to maximize muscle engagement.

exercise_detail.common_mistakes

Using too much weight, leading to poor form and lack of control.
Allowing the shoulder to internally rotate, reducing lat engagement.
Bending the elbow during the movement, shifting focus away from the lats.
Leaning back excessively, which can strain the lower back.
Not maintaining a straight arm throughout the exercise, compromising effectiveness.
Using momentum instead of controlled movement, reducing muscle activation.
Failing to fully extend the arm at the top of the movement, limiting range of motion.
Not engaging the core, leading to instability and poor posture.
Pulling with the arm instead of initiating the movement with the lats.
Allowing the shoulder to elevate, reducing isolation of the lat muscles.