How to Do Single Arm Cable Pulldown, Bench
Keep both feet planted during the entire movement and keep your spine and head in natural alignment.
Beginning One Arm Cable Pulldown
Adjust the cable pulley to the top and sit down on a bench parallel to, but facing the pulley.
One Arm Cable Pulldown Movement
1. With the handle set above your head height, reach up and grab the handle with one hand.
2. Pull your elbow down towards your waist in a slow and controlled motion.
3. Once you have completed the pull, begin to let the weight go back to its original position and repeat this movement.
One Arm Cable Pulldown Benefits
The one-arm lat pull-down primarily works the lats, but it also works the erector spinae, rhomboids, and traps.