Single arm pulldown — Muscles Worked & RPE Load Guide
Single arm pulldown targets Lats as primary movers (1.0× set credit) alongside Upper Back, Biceps Brachii & Brachialis, Forearms & Grip (0.5× synergist credit). Constant cable tension at peak lengthened position.
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Lats (Latissimus Dorsi) | Primary (1.0× set) | 45% | 10–22 sets/wk (MRV 25) | 2–4x / week · Evidence |
| Upper Back (Rhomboids / Mid-Traps) | Secondary (0.5× set) | 25% | 10–20 sets/wk (MRV 24) | 2–4x / week · Evidence |
| Biceps Brachii & Brachialis | Secondary (0.5× set) | 20% | 8–20 sets/wk (MRV 26) | 2–6x / week · Evidence |
| Forearms & Grip | Secondary (0.5× set) | 10% | 4–16 sets/wk (MRV 20) | 2–6x / week · Evidence |
Single arm pulldown Worked Wathan RPE Prescription Table (kg)
Worked kg values computed for Single arm pulldown using a worked 42.5 kg reference 1RM (Cable) rounded to 2.5 kg cable increments. Mechanics: Pulley-guided continuous line of pull; resistance curve: Constant cable tension at peak lengthened position.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (88%) | 0 kg (88%) | 0 kg (82%) | 0 kg (82%) | 0 kg (82%) |
| 5 reps | 0 kg (82%) | 0 kg (82%) | 0 kg (76%) | 0 kg (76%) | 0 kg (76%) |
| 8 reps | 0 kg (76%) | 0 kg (71%) | 0 kg (71%) | 0 kg (71%) | 0 kg (71%) |
| 10 reps | 0 kg (71%) | 0 kg (71%) | 0 kg (71%) | 0 kg (71%) | 0 kg (65%) |
| 12 reps | 0 kg (65%) | 0 kg (65%) | 0 kg (65%) | 0 kg (65%) | 0 kg (65%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Single arm pulldown volume and e1RM records on zero-login Wrapped CSV upload.
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study. | Lehman (2004) · Dynamic medicine : DM | PubMed 15228624 ↗ |
| Less time, same gains: Comparison of superset vs. traditional set training on muscular adaptations | Burke (2025) · doi.org | DOI ↗ |
| Multiple-joint exercises using elastic resistance bands vs. conventional resistance-training equipment: A cross-over study. | Iversen (2017) · European journal of sport science | PubMed 28628370 ↗ |