Swimmers Single Arm Pull Through with Pulley
Single-arm swimming-style pull-through that builds lat strength and core stability.
BackIntermediateStrengthPull
At a glance
| Muscles worked | Primary: lats. Secondary: core, rear delts |
|---|---|
| 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
- Set a cable at a suitable height and hold a D-handle with one hand.
- Pull the handle through in a swimming-style pattern.
- Squeeze the lat at the end range.
- Return with control.
- Complete reps then switch sides.
Equipment
- Cable Pulley
- D-Handle
Coaching tips
Benefits
Single-arm swimming-style pull-through that builds lat strength and core stability.
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 × 10-12 each sideGeneral 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.