Back · Pullover
Single-Arm Straight-Arm Pulldown
The Single-Arm Straight-Arm Pulldown mainly trains your lats. Also working: triceps and obliques.
One cable
Standing, light pull
How to do it
- Split stance, hinge your torso slightly forward, free hand on your thigh
- Arm almost straight, let your shoulder stretch up at the top
- Pull in an arc down beside your thigh
- Return slowly to the top, torso doesn’t rotate
Coach’s tip
Needs just one handle and hits the lat with surprising precision. Imagine you’re pushing something down and away with your elbow: that keeps the triceps from taking over.
Setup
Pulley
Pulley at the top
Grip
One single handle
Load
One cable
You need
Single handles
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (pullover). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Single-Arm Straight-Arm Pulldown work?
Mainly the lats. The triceps and obliques help.
How do I set up the cable machine for the Single-Arm Straight-Arm Pulldown?
Pulley: Pulley at the top. Grip: One single handle.
What can I do instead of the Single-Arm Straight-Arm Pulldown?
For the same movement: Straight-Arm Pulldown, Lying Cable Pullover and Cuff Straight-Arm Pulldown. In DCFT you swap with one tap.
DCFT
The Single-Arm Straight-Arm Pulldown in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.