My Favorite New Back Exercise (Best for Lats)
Summary
Jeff Cavaliere of ATHLEANX introduces the single-arm straight arm pushdown as his new favorite lat exercise, performed with a cable machine or resistance band. This variation on the classic straight arm pushdown develops scapular strength and lat hypertrophy by taking the muscle through its full range of motion. The exercise also carries over directly to improved performance on major compound back movements.
Key Points
- The single-arm straight arm pushdown is a variation of the traditional straight arm pushdown, performed one arm at a time for greater focus and control
- No cable machine is required — a resistance band looped around a pull-up bar works equally well
- The primary goal is developing straight arm scapular strength, which transfers to exercises like the deadlift, rows, and pullovers
- The exercise is effective for lat hypertrophy because it takes the lat through its complete range of motion — from a full stretch at the top to a peak contraction at the bottom
- The lats stretch when the arm is extended out in front of the body, and contract when the arm adducts and moves slightly behind the body
- Core muscles should be activated to stabilize the torso, allowing the lat to do all the work — avoid leaning forward to recruit the abs
- The free hand in the single-arm version allows for self-spotting, enabling forced reps and controlled negatives to extend a set beyond positive failure
- Stronger performance on this exercise will directly improve other major back lifts due to the carryover effect
Exercise Details
Target Muscles
- Primary: Latissimus dorsi (lats)
- Secondary: Core (stabilization)
Proper Form Cues
- Start with the arm extended out in front of the body to achieve a full lat stretch
- Pull the arm down and into the side, finishing with the arm slightly behind the body for a full contraction
- Keep the torso stable — use the core to hold position, not to generate momentum
- Focus on driving the movement entirely through the lat
Common Mistakes to Avoid
- Leaning too far forward and letting the abs do the work instead of the lats
- Cutting the range of motion short and missing either the full stretch or contraction
- Using too much body momentum rather than isolating the lat
Loading and Progressions
- Use a cable machine or a resistance band looped through itself around a pull-up bar (wind the band for added resistance)
- Use the free hand to self-spot on fatigued reps and control the eccentric (negative) phase
- Increase load progressively as lat strength improves