Single-Arm Lat Pulldown
Kneel or sit at a high pulley and pull the elbow down toward the hip one arm at a time, from a full overhead stretch to a hard lat squeeze. Long range of motion and an easy lat focus.
Updated
Primary muscles: Lats. Supporting muscles: Biceps, Core. Equipment: Cable machine.
Muscles worked
Equipment
How to do it
- Attach a single handle to a high pulley and kneel or sit facing the stack.
- Grip the handle with one hand and let the arm stretch fully overhead.
- Pull the shoulder down before bending the elbow.
- Drive the elbow down toward the hip until the hand reaches shoulder height.
- Squeeze the lat briefly at the bottom.
- Return under control to a full overhead stretch.
Watch for
- Torso twisting to help the pull.
- Shrugging at the start of each rep.
- Cutting the top stretch short.
Breathing
Exhale as you pull down, inhale as you return.
Tip
Brace the free hand on your thigh or the machine to keep the torso quiet.
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