Bent-Over One-Arm Cable Pull (Lats)

The bent-over one-arm cable pull is an isolation exercise which builds muscle and strength in the latissimus dorsi muscles of the back. But since it’s an isolation exercise it’s recommended to stick with moderate weights to effectively stimulate the muscle by feeling it contract during each repetition.

Training with cables is a great way to benefit from your training since they keep constant tension on your muscle during the exercise. And there are several different variations in which you can do so you’ll never get bored with the options.

So, include the bent-over one-arm cable pull in your back routine to work your lats safely and effectively.

In This Exercise:

• Target Muscle Group: Latissimus Dorsi
• Type: Strength
• Mechanics: Compound
• Equipment: Cable machine
• Difficulty: Beginner

Exercise Instructions

1. Attach a single grip handle to the top of the cable pulley.
2. Then, face the machine with a slightly bent-over hip-width stance and grip the handle with your left hand.
3. Now, pull the handle so your elbow goes past your left lat and contract the muscle. Exhale during this portion of the exercise.
4. Repeat for the ideal number of reps to complete the set.
5. Now, switch arms to complete the exercise on your right side and then alternate between arms for sets.

Variations & Tips:

• You can also use a barbell attachment for this exercise to work both lats simultaneously.
• Stick with moderate weights to effectively work the lats since this is an isolation exercise.
• The bent-over one-arm cable pull exercise targets the lats which make up a portion of the back muscles in the upper posterior chain.

Watch: How to do the bent-over one-arm cable pull