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Single-Arm Lat Pulldown.

Unilateral pulldown that improves lat engagement and corrects side imbalances.

BeginnerCable Machine
Single-Arm Lat Pulldown
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Lats
Secondary
Biceps
The play-by-play

How to do it.

  1. Step 01

    Attach a single handle to the high pulley

  2. Step 02

    Grip with one hand and kneel or sit tall

  3. Step 03

    Start with the arm fully extended overhead

  4. Step 04

    Pull the elbow down toward the hip

  5. Step 05

    Squeeze the lat at the bottom

  6. 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