Back · Cable
Cable One Arm Pulldown
How to do the cable one arm pulldown, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Set a cable pulley above head height and attach a single handle. Stand or kneel facing the column and grip the handle with one hand, arm extended overhead. Pull the handle down toward your hip by driving your elbow down and squeezing your lat, then return under control.
- 1Feel your lat drive the pull as your elbow comes down toward your hip
- 2Keep your shoulder pulled down and away from your ear throughout
- 3Pause and squeeze your lat at the bottom before letting the cable return
Common mistakes
- Do not lean back or twist your torso to yank the handle down
- Avoid pulling with your biceps instead of your back
- Do not let the cable snap your arm back up; control the return
Muscles worked
The cable one arm pulldown mainly works the lats, with the lower traps, forearms, mid traps, and rear delts assisting.
- LatsPrimary
- Lower TrapsSupport
- ForearmsSupport
- Mid TrapsSupport
- Rear DeltsSupport
- BicepsMinor
- TricepsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the cable one arm pulldown for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.