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Back Exercise Guide

Single-Arm Cable Pulldown

Target Muscle
Back
Equipment Needed
Standard Gym Equipment
Difficulty
Beginner

Step-by-Step Execution Instructions for Single-Arm Cable Pulldown

  1. 1. Setup & Grip: Approach Single-Arm Cable Pulldown with proper torso alignment and grasp handles or bar with a secure grip.
  2. 2. Brace & Scapular Retraction: Retract your shoulder blades and brace your abdominal wall tightly.
  3. 3. Pulling Phase: Drive your elbows backward toward your torso to execute Single-Arm Cable Pulldown, bringing the resistance close to your torso.
  4. 4. Controlled Eccentric Stretch: Slowly extend arms to stretch lats and upper back muscles before repeating.

For Muscle Mass (Hypertrophy)

Perform 3 to 4 sets of 8 to 12 reps with 90 seconds rest between sets.

For Maximum Strength

Perform 4 to 5 sets of 3 to 6 reps with 3 minutes rest between sets.

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