Bent-over one-arm cable pull


Exercise details

  • Target muscle: Latissimus Dorsi
  • Synergists: Brachialis, Brachioradialis, Teres Major, Posterior Deltoid, Rhomboids, Levator Scapulae, Middle and Lower Trapezius, Sternal Pectoralis Major, Pectoralis Minor, Obliques, Psoas Major, Quadratus Lumborum, Iliocastalis Lumborum, Iliocastalis Thoracis
  • Dynamic stabilizers: Biceps Brachii, Triceps Brachii (long head only)
  • Mechanics: Compound
  • Force: Pull

Starting position

  1. Set up a waist-high cable pulley.
  2. Grasp the stirrup (handle) with one hand.
  3. Stand back with a wide, staggered stance.
  4. Flex your hips and knees until your torso is horizontal. Your arm and shoulder should be stretching forward.

Execution

  1. Keeping your elbow close to your body, exhale as you pull the stirrup to the side of your chest.
  2. Hold for a count of two and squeeze your back muscles.
  3. Inhale as you reverse the motion and return the stirrup to the starting position, with your arm and shoulder stretching forward.
  4. Repeat for the prescribed number of repetitions.
  5. Repeat the exercise with your opposite arm.

Comments and tips

  • Pull with your elbow, not with your biceps.
  • Keep your body still. Only your arm should move.
  • Use the bent-over one-arm cable pull to develop unilateral upper-body strength. It’s also a great exercise with which to warm up your lats and find the mind–muscle connection at the start of a back workout.

Bent-over one-arm cable pull video

Note: I was unable to find a decent video for the bent-over one-arm cable pull. The video below will give you a general idea, even though the exercise is a one-arm lat pull-down with a resistance band and not a horizontal pull using a cable machine.

Sources


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