Single-Arm Lat Pulldown

Body region

• Back
• Arms

Muscles

Main

• Latissimus Dorsi
• Teres Major

Helps

• Trapezius
• Rhomboids
• Biceps
• Brachialis

Holds

• External Oblique
• Internal Oblique
• Flexor Digitorum Superficialis

Equipment

• Cable Station or Lat Pulldown Machine

Technique

1. Attach a single handle to the pulldown station and sit with your thighs under the pad.
2. Hold the handle with one hand, arm fully extended overhead.
3. Pull the handle down to the side of your chest, elbow driving toward your hip.
4. Let the arm rise slowly until you feel the lat stretch.

Cues

• Let the shoulder blade rise at the top and pull it down to start each rep.
• Keep the torso upright, not leaning toward the working side.

Common mistakes

• Rotating the body to finish the pull.
• Shrugging the working shoulder.

Variations

• Half-Kneeling Single-Arm Lat Pulldown
• Kneeling Single-Arm Lat Pulldown

Alternatives

• Lat Pulldown
• Cross-Body Lat Pulldown