Cable pulldowns are popular for targeting the back muscles, particularly the latissimus dorsi or “lats”. This exercise involves pulling a cable attachment down towards your torso while seated, using your back muscles to initiate and control the movement. By adjusting your grip and the positioning of your body, you can target different areas of your back and achieve a well-rounded, sculpted physique. This guide will go over the step-by-step process of performing a cable pulldown with a neutral grip handle attachment. Performing cable pulldowns with a neutral grip handle attachment is an effective way to target the lats and build a strong, defined back. In this exercise, you’ll attach a handle to a high cable pulley and adopt a seated position about 15 inches away from the machine.
How to perform Cable Single Arm Vertical Row
- Attach a handle to a high cable pulley.
- Adopt a seated position (about 15 inches away from the machine) and take hold of the handle with a neutral grip (palm facing to the side).
- Your arm should be close to full extension aiming at the high cable pulley. Maintain a straight back and firm abs throughout. This will be your starting position.
- To initiate the movement, exhale and pull the handle down towards the side of your torso. Use your back muscles in order to activate the movement and keep your arm as passive as possible.
- Continue to pull the handle until your elbow is either beside or just past your torso (without twisting your body).
- After a brief pause, inhale and return the handle along the same path back to the starting position.
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