Single-Arm Lat Pulldown
Primary
Back
Secondary
Biceps, Core
Equipment
Cable
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
A multi-joint movement that builds overall strength, the Single-Arm Lat Pulldown targets your back through a pulling movement pattern. Use for unilateral development.
Everything You Need to Know About the Single-Arm Lat Pulldown
The Single-Arm Lat Pulldown is a intermediate difficulty exercise that targets your Latissimus dorsi. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for unilateral development. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Single-Arm Lat Pulldown — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Single-Arm Lat Pulldown?
- 1
Attach a single handle to high cable.
- 2
Sit or kneel at the machine.
- 3
Grip handle with one hand.
- 4
Pull down toward your shoulder.
- 5
Squeeze your lat for optimal results.
- 6
Return with control.
What are the best tips for the Single-Arm Lat Pulldown?
Great for unilateral work.
Can rotate slightly.
Focus on lat contraction.
Address imbalances for optimal results.
Common Single-Arm Lat Pulldown mistakes
Using too much rotation.
On pulling movements like the Single-Arm Lat Pulldown, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Not squeezing lat for optimal results.
On pulling movements like the Single-Arm Lat Pulldown, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Single-Arm Lat Pulldown takes work away from your Latissimus dorsi and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Single-Arm Lat Pulldown — who it's best for
Intermediate lifters looking to progress their training.
How to Program the Single-Arm Lat Pulldown
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps per side. Rest 45s.
What are good alternatives to the Single-Arm Lat Pulldown?
Other Variations
- Standing Single-Arm Pulldown
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Single-Arm Lat Pulldown — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Control movement.
- Don't twist excessively.