Standing One-Arm Cable Pullover

lats, upper back, obliquesCable Machine

A unilateral lat and teres major isolation exercise that engages core stabilizers. Working one side at a time improves mind-muscle connection, fixes imbalances, and enhances shoulder blade control.

How to do it

1Set the pulley to the top position and stand facing the machine about a step away.

2Grab the handle with one hand, soften your knees, and hinge forward with a flat back.

3Pull the handle in a sweeping arc down toward your hip by depressing your shoulder blade and keeping a soft elbow bend.

4Hold the handle next to your hip for a second, squeezing your lat hard.

5Slowly control the handle back up above head height, stretching your lat at the top.

Common mistakes

Bending the elbow excessively, shifting load from the back to the triceps.

Jerking your torso to start the movement, reducing back engagement and straining the lower back.

Rotating your torso toward the working arm, reducing core and back activation.

Throwing your head back, placing unnecessary stress on the cervical spine.

Breathing

Inhale as your arm reaches overhead to stretch the lat; exhale as you pull the handle down to your hip.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.