Single Arm Lat Pulldown
In SetGrip: Lat Pulldown (Single Arm)
One handle on the high pulley turns the pulldown into a single-side movement: the working lat gets a longer stretch and a fuller pull across the body, and your trunk has to resist twisting toward the stack. Run your weaker side first and match its reps with the stronger arm to keep the two even.
How to do the Single Arm Lat Pulldown
- Attach a single handle to a high pulley cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the handle with an overhand grip and extend your arm fully.
- Keep your back straight and your core engaged.
- Pull the handle down towards your side while keeping your elbow close to your body.
- Pause for a moment at the bottom of the movement, squeezing your lat muscle.
- Slowly release the handle back to the starting position.
- Repeat for the desired number of repetitions.
- Switch sides and repeat the exercise with the other arm.
Tip: Pull the elbows toward your hips, not the bar toward your chin.
Muscles worked
Primary
Lats · Back
The lats pull the upper arm down and in, and you should feel a stretch at the top of the rep and a squeeze at the bottom along the sides of the back.
Common mistakes
- Rowing the bar — a slight lean is fine but if the torso swings past 30 degrees you are rowing, not pulling down; sit tall and let the elbows travel straight down.
- Pulling behind the neck by accident — unless you are deliberately training the behind-the-neck version light with good shoulder mobility, bring the bar to the top of the chest and no further.
- Starting with the arms — initiate by pulling the shoulders down away from the ears, then let the elbows follow.
- Stack slamming on the return — control the bar all the way back up until the arms are straight and the lats are stretched.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 per side | 2–3 min |
| Muscle growth | 3–4 × 6–12 per side | 90–120 s |
| Endurance | 2–3 × 12–20 per side | 60 s |
Pulldowns go after pull-ups or as the main vertical pull if you cannot do pull-ups yet. Superset with a straight arm pulldown or cable row on the same stack.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Single Arm Lat Pulldown work?
The Single Arm Lat Pulldown primarily works the lats. It also involves the biceps and forearms, which assist the movement and stabilise the joints.
Is the Single Arm Lat Pulldown good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Arm Lat Pulldown with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Single Arm Lat Pulldown?
If you cannot do the Single Arm Lat Pulldown, try the Lat Pulldown, the Rope Cable Straight Arm Pulldown or the Underhand Grip Lat Pulldown. Each of them trains the lats through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Arm Lat Pulldown, a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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