Single Arm Wide Grip Machine Lat Pulldown
In SetGrip: Machine Lat Pulldown (Single Arm, Wide Grip)
Bracing your chest against the pad while one arm pulls a wide handle toward the opposite hip gives you a unilateral pulldown with no balance demand. The machine's fixed arc means all your attention goes to the working lat, which makes it easier to load than the free-cable Single Arm Lat Pulldown.
How to do the Single Arm Wide Grip Machine Lat Pulldown
- Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
- Grasp the handle with an overhand grip and fully extend your arm, keeping a slight bend in your elbow.
- Pull the handle down and across your body towards your opposite hip, squeezing your lat muscle at the bottom of the movement.
- Slowly return the handle to the starting position, fully extending your arm.
- Repeat for the desired number of repetitions, then switch sides.
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 machine
Frequently asked questions
What muscles does the Single Arm Wide Grip Machine Lat Pulldown work?
The Single Arm Wide Grip Machine Lat Pulldown primarily works the lats. It also involves the biceps, rhomboids and delts, which assist the movement and stabilise the joints.
Is the Single Arm Wide Grip Machine Lat Pulldown good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Arm Wide Grip Machine 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 Wide Grip Machine Lat Pulldown?
If you cannot do the Single Arm Wide Grip Machine Lat Pulldown, try the Cable Crossover Lat Pulldown, the Reverse Grip Plate Loaded Machine Lat Pulldown or the Machine 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 Wide Grip Machine 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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