Single Arm Lat Pulldown

Single Arm Lat Pulldown mainly works the lats, with help from the biceps and upper back. A cable exercise for back.

Body part: Back
Equipment: Cable
Main muscle: Lats

How to do it

A lat pulldown done one arm at a time with a single handle, either seated or kneeling under a high cable. Working each side alone lets you get a deeper stretch at the top and spot strength differences between sides.

Start with the arm fully extended and the shoulder lifted into a stretch.
Pull the elbow down toward your hip, not behind your back.
Keep your torso steady instead of twisting to move the weight.
Return the handle slowly and match reps on both sides.

Muscles worked

Also called

One Arm Lat Pulldown
Single Arm Pulldown
Kneeling Single Arm Pulldown

How to track it

Musclist logs Single Arm Lat Pulldown as weight × reps. The weight starts from your last set, and the ± buttons step 2.5 kg (5 lb) at a time — the way this equipment usually goes up — though you can type any weight.