Bent Over Single Arm Swimmers Pull with Pulley
Mimics a swimming pull pattern under cable resistance for lat strength and shoulder health.
BackIntermediateStrengthPull
At a glance
| Muscles worked | Primary: lats. Secondary: rear delts, core |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~28 kcal |
How to do it
- Hinge at the hips and hold a cable handle with one hand.
- Pull the handle in a swimming-style pattern toward the hip.
- Squeeze the lat at the end range.
- Return with control.
- Complete reps then switch sides.
Equipment
- Cable Pulley
- D-Handle
Coaching tips
Benefits
Mimics a swimming pull pattern under cable resistance for lat strength and shoulder health.
Common mistakes
Avoid rotating the torso excessively or using momentum.
Make it harder
Increase weight or slow the eccentric.
Make it easier
Reduce the weight or range.
Breathing
Exhale as you pull, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 4 sets × 20 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.