- Attach a single handle to the top of the cable machine and sit or kneel with a straight back.
- Pull the handle down toward your side, keeping your elbow tucked and your chest up.
- Slowly return the handle to the starting position, resisting the weight on the way up.
Tips
- Initiate each rep by driving your elbow down and back rather than pulling with your hand, so the lat does the work from the start of the movement.
- Keep your torso facing forward and resist rotating toward the working side as you pull the handle down.
- On the return, let the handle rise in a controlled manner until your arm is fully extended before beginning the next rep, completing the full range of motion.
Common mistakes
- Leaning heavily away from the cable as you pull, rather than keeping the torso stable, turns the movement into a side bend instead of a vertical pull-down.
- Letting the elbow flare out to the side during the pull causes the handle to travel in front of the body rather than down toward the hip.
- Allowing the handle to snap back up quickly on the return removes control from that phase and shortens the working range of the repetition.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
