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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Back

Single-Arm Cable Pulldown

Also called Kneeling one-arm pulldown

CableCompoundEasy to learnOne side at a time
Front
Back
Primary Secondary

Works

Upper back & lats

Also biceps

You need

Cable station

Cable station setup →
How to do itPicture · 3 steps
Thigh pad
  1. 1Kneel or sit facing the pulley
  2. 2Reach high to stretch the lat
  3. 3Pull your elbow down to your hip

Most common mistake

Rotating the torso instead of moving the arm.

Watch a demo
S
For back
#8 of 40
See the full list →
Research
86
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 86
Target tension · 35%4/5
Loaded stretch · 25%5/5
Progression · 20%4/5
Low cost · 20%5/5
How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SPlate-Loaded PulldownMachine
  • SLat PulldownCable

Takes

None yet
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