Single-Arm Lat Pulldown
Muscles worked
Instructions
- 1Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.
- 2Pull the handle down, squeezing your elbow to your side as you flex the elbow.
- 3Pause at the bottom of the motion, and then slowly return the handle to the starting position.
- 4For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Single-Arm Lat Pulldown
The single-arm lat pulldown is a unilateral variation of the classic lat pulldown, performed on a high pulley with a single handle. This setup mainly targets the lats while isolating each side of the back individually, which helps correct strength asymmetries and improves the sense of contraction in the targeted muscle. Squeezing the elbow against your side throughout the pull maximizes back engagement rather than relying on the biceps or forearm. It's an excellent complement to bilateral pulldowns, particularly useful for lifters looking to balance their back development or work toward a one-arm pull-up.
check_circleBenefits
- check_circleEffectively targets the lats on one side at a time
- check_circleCorrects strength asymmetries between the two sides
- check_circleImproves the sense of back contraction
- check_circleUsefully complements bilateral lat pulldowns
lightbulbExecution tips
- lightbulbAdjust the knee pad to stay well anchored
- lightbulbSqueeze the elbow against your side throughout the pull
- lightbulbPause at the bottom of the movement for the contraction
- lightbulbAvoid fully releasing the weight between reps
- lightbulbPerform the same number of reps on both sides
warningCommon mistakes
- warningPulling mainly with the arm rather than the back
- warningRotating the torso to help the movement
- warningReleasing the weight too fast in the stretched position
- warningUsing too heavy a load that breaks your posture
helpFrequently asked questions
Why do single-arm pulldowns instead of two-handed ones?expand_more
It isolates each side of the back better, corrects imbalances, and often achieves a more complete contraction.
Does this replace pull-ups on a fixed bar?expand_more
It trains similar muscles but with adjustable load, making it a good complement or a stepping stone toward a one-arm pull-up.
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