isolation · Vertical Pull
Single-Arm Straight-Arm Pulldown
Single-Arm Straight-Arm Pulldown is an isolation vertical pull movement for lats, using Single Cable Column and D-Handles. It also works triceps. 3 sets of 12-15, 1 min rest.
- Primary muscle
- Lats
- Equipment
- Single Cable Column and D-Handles
- Difficulty
- Intermediate
- Sets and reps
- 3 × 12-15
- Rest
- 45s
- Force
- pull
How to do it
- 1Set up
High pulley with a D-handle, side-on, free hand on the frame.
- 2The cue that matters
Reach long overhead first, then sweep the arm to the hip without bending it.
- 3Work it
3 sets of 12-15, resting about 1 minute between them. Both sides, same number of reps.
Muscles worked
Lats does most of the work. Triceps take the rest.
Lats exercisestriceps