Single Arm Straight Arm Pulldown (Cable)

A unilateral lat isolation exercise using a cable machine where you pull the handle straight down with an extended arm to target the lats without arm flexion.

Instructions

1. Attach a single handle to a high pulley cable and select the appropriate weight.
2. Stand facing the cable machine with feet hip-width apart, arms extended upward.
3. Grasp the handle with one hand using a neutral or overhand grip.
4. Keep your arm relatively straight (slight elbow bend) throughout the movement.
5. Pull the handle down in an arc motion toward your hip, using only your lat and shoulder movement.
6. Pause briefly when the handle reaches your lower torso.
7. Slowly return the handle to the starting position with control.

Tips

• Maintain a slight elbow bend to avoid locking out the joint
• The isolation nature of this movement requires lighter weight than compound exercises
• Focus on the stretch in your lats at the top of each repetition
• Lead with your elbow rather than your hand for proper lat activation
• This exercise pairs well with compound rowing variations for complete back development