Cable One Arm Pulldown
Learn how to do the Cable One Arm Pulldown with proper form and technique. This cable exercise primarily targets your Lats, with secondary emphasis on Biceps, Forearms.
How to Do the Cable One Arm Pulldown
Follow these steps to perform the Cable One Arm Pulldown with correct form:
- 1Attach a single handle to a high pulley cable machine.
- 2Stand facing the machine with your feet shoulder-width apart.
- 3Grasp the handle with an overhand grip and extend your arm fully.
- 4Keep your back straight and your core engaged.
- 5Pull the handle down towards your side while keeping your elbow close to your body.
- 6Pause for a moment at the bottom of the movement, squeezing your lat muscle.
- 7Slowly release the handle back to the starting position.
- 8Repeat for the desired number of repetitions.
- 9Switch sides and repeat the exercise with the other arm.
Cable One Arm Pulldown Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- back
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Cable One Arm Pulldown?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Back Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Cable One Arm Pulldown work?
The Cable One Arm Pulldown primarily targets your Lats. Secondary muscles worked include Biceps, Forearms. This makes it an effective exercise for developing your back.
What equipment do I need for the Cable One Arm Pulldown?
The Cable One Arm Pulldown requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Cable One Arm Pulldown with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Cable One Arm Pulldown?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
What are the best sets and reps for the Cable One Arm Pulldown?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Cable One Arm Pulldown best for?
The Cable One Arm Pulldown fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.
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