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Single-Arm Lat Pulldown.
Unilateral pulldown that improves lat engagement and corrects side imbalances.
Also known as: One Arm Pulldown, Unilateral Lat Pulldown
BeginnerCable machine
The numbers
Sets
3–5
Reps
5–10
Rest
90–180 s
The play-by-play
How to do it.
- Step 01
Attach a single handle to the high pulley
- Step 02
Grip with one hand and kneel or sit tall
- Step 03
Start with the arm fully extended overhead
- Step 04
Pull the elbow down toward the hip
- Step 05
Squeeze the lat at the bottom
- Step 06
Return slowly to a full overhead stretch
What separates good from great
Pro cues.
Let the shoulder rise at the top for full range
Drive the elbow down and back
Keep the torso stable, avoid twisting
Common questions
Questions, answered.
- What is the Single-Arm Lat Pulldown?
- Unilateral pulldown that improves lat engagement and corrects side imbalances.
- What muscles does the Single-Arm Lat Pulldown work?
- The Single-Arm Lat Pulldown primarily works your lats. It also recruits your biceps as secondary movers.
- What equipment do I need for the Single-Arm Lat Pulldown?
- You need a cable machine to perform the Single-Arm Lat Pulldown.
- How many sets and reps should I do for the Single-Arm Lat Pulldown?
- A typical prescription for the Single-Arm Lat Pulldown is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.
- Is the Single-Arm Lat Pulldown good for beginners?
- Yes. The Single-Arm Lat Pulldown is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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