Videos
Instructions
- Sit on the machine with thighs secured under the pads.
- Grab the handle with a neutral grip using one hand.
- Start with your arm fully extended above your head.
- Pull the handle down toward your shoulder by driving the elbow down.
- Pause briefly at the bottom with your back muscles contracted.
- Slowly return to the starting position with control.
Technical tips
- Keep your torso upright and avoid leaning back.
- Do not let the weight stack slam down; control the movement.
- Focus on pulling with your back, not just your arm.
Breathing tips
- Exhale as you pull the handle down.
- Inhale as you slowly return to the starting position.
Medizinische Einschränkungen
- Avoid if you have acute shoulder injuries.
- Not recommended with severe lower back pain.
- Consult a professional if you have elbow tendinitis.
Beschreibung
The One Arm Pulldown is a highly effective cable exercise designed to strengthen and develop the back while improving muscular balance. By working one side at a time, this movement targets the latissimus dorsi, rhomboids, and supporting muscles, while also engaging the biceps and forearms for stability. Performing the exercise unilaterally allows for a greater range of motion and a stronger mind-muscle connection, making it ideal for correcting imbalances between the left and right sides of the body. It also challenges core stability, as the torso must remain upright and controlled throughout the motion. This exercise is particularly beneficial for building a wider and more symmetrical back, improving pulling strength, and enhancing posture. Unlike traditional bilateral pulldowns, the one arm variation emphasizes isolation of each lat and helps identify weaknesses. It is widely used in bodybuilding, fitness training, and athletic conditioning programs. The cable resistance provides constant tension, which increases muscle activation and contributes to hypertrophy. Suitable for intermediate trainees, the One Arm Pulldown is an excellent addition to any back workout routine when performed with proper form and controlled breathing.
What muscles does the one arm pulldown work?
The one arm pulldown mainly works the lats, rhomboids, and traps, while also engaging the biceps, brachialis, and forearms for assistance.
What is the benefit of doing the one arm pulldown instead of the regular pulldown?
The one arm pulldown improves muscle symmetry, allows for a greater range of motion, and enhances mind-muscle connection compared to the bilateral pulldown.
What is the most common mistake in the one arm pulldown?
The most common mistake is leaning back excessively and pulling with the arms instead of engaging the back muscles.
Is the one arm pulldown safe for shoulders?
Yes, it is generally safe if performed with proper form and controlled weight, but individuals with shoulder injuries should consult a professional first.
How many reps should I do for the one arm pulldown?
For muscle growth, aim for 8-12 reps per side with moderate weight, and for endurance, use lighter weight with 12-15 reps.