- 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
- Set up a waist-high cable pulley.
- Grasp the stirrup (handle) with one hand.
- Stand back with a wide, staggered stance.
- Flex your hips and knees until your torso is horizontal. Your arm and shoulder should be stretching forward.
- Keeping your elbow close to your body, exhale as you pull the stirrup to the side of your chest.
- Hold for a count of two and squeeze your back muscles.
- Inhale as you reverse the motion and return the stirrup to the starting position, with your arm and shoulder stretching forward.
- Repeat for the prescribed number of repetitions.
- 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.
- For other exercises targeting the latissimus dorsi, see also the double cable neutral-grip lat pull-down.
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.