Exercise guide
Cable Incline Single Arm Lat Pulldown
- Intermediate
- Compound
- Rep-based
- Back
This exercise uses an incline bench to stabilize the torso, allowing for a deep stretch and a focused line of pull that targets the lats while minimizing momentum. The unilateral approach improves mind-muscle connection and helps correct strength imbalances across the back.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Position an incline bench at a 60-degree angle facing away from a high cable pulley.
- Sit on the bench with your chest supported against the backrest and feet firmly planted on the floor.
- Reach up to grasp the D-handle with a neutral grip (palm facing in) on the working side.
- Align your body so the cable is in a direct line with your shoulder and the side of your torso.
How to do it
- Exhale as you pull the handle down, driving your elbow toward your hip while keeping your chest glued to the bench.
- Squeeze your lat at the bottom of the movement, ensuring your shoulder stays depressed and away from your ear.
- Inhale and slowly return the weight to the starting position, allowing the cable to provide a full stretch at the top.
- Maintain a controlled 2-1-2 tempo: 2 seconds down, 1 second squeeze, 2 seconds up.
Form checklist
- Keep your chest in constant contact with the bench to prevent swinging or momentum.
- Lead the movement with the elbow, not the hand, to maximize back engagement.
- Avoid twisting your torso toward the cable; keep your shoulders square to the bench.
- Ensure a full range of motion by letting the shoulder blade rise (protract) at the top of the rep.
Pro tips
- Imagine pulling your elbow into your 'back pocket' to better engage the lower lat fibers.
- Use a thumbless 'suicide' grip to decrease bicep contribution and increase the focus on the back muscles.
- At the top of the movement, lean slightly into the stretch to increase the tension on the latissimus dorsi.
Make it harder
- Add a 2-second isometric pause at the point of maximum contraction (bottom) to increase intensity.
- Incorporate a slow 4-second eccentric (lowering) phase to increase time under tension and muscle damage.
Frequently asked
- What muscles does the cable incline single arm lat pulldown work?
- The cable incline single arm lat pulldown primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the cable incline single arm lat pulldown?
- The cable incline single arm lat pulldown uses cable.
- Is the cable incline single arm lat pulldown good for beginners?
- The cable incline single arm lat pulldown is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.