Demo & instructions
Single-Arm Lat Pulldown
Also known as: One-Arm Pulldown, Unilateral Lat Pulldown, Single-Arm Cable Pulldown
Instructions
A pulldown done one arm at a time with a single handle. Working each side alone makes it easier to feel the lat and to even out differences between left and right.
- Movement
- Vertical pull
- Type
- Compound
- Level
- Beginner
- Typical range
- 8–20 reps
Setup
- 1Attach a single handle to a high pulley.
- 2Sit with your thighs secured under the pads, or kneel on one knee facing the cable machine.
- 3Reach up and hold the handle with one arm straight, palm facing forward or inward.
Execution
- 1Sit tall and let your shoulder rise slightly so the lat is stretched.
- 2Draw your shoulder down first, then pull your elbow toward the side of your ribs.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
