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Single Arm Pulley Pulldown Elbow Tuck

Unilateral pulldown with an elbow-tuck emphasis for better lat isolation and mind-muscle connection.

BackIntermediateStrengthPull

At a glance

Muscles workedPrimary: lats. Secondary: biceps, rear delts
Muscle groupBack
DifficultyIntermediate
TypeStrength · Pull
Sets & reps3 sets × 10-12 each side
Estimated calories burned~28 kcal

How to do it

  1. Sit or kneel at a cable station holding a single handle.
  2. Pull the handle down while tucking the elbow tightly to the side.
  3. Squeeze the lat at the bottom.
  4. Return with control.
  5. Complete reps then switch sides.

Equipment

Coaching tips

Benefits

Unilateral pulldown with an elbow-tuck emphasis for better lat isolation and mind-muscle connection.

Common mistakes

Avoid using momentum or shrugging the shoulder.

Make it harder

Increase weight or slow the eccentric.

Make it easier

Use both arms or lighter weight.

Breathing

Exhale as you pull, inhale as you return.

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General 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.