Single Arm Lat Pulldown: How-to, Tips & More
The Single Arm Lat Pulldown is a beginner compound exercise for your lats. You do it with cable machine and single handle, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Besides the lats, it also works your biceps and upper back, so it fits well in a session that trains those muscles together.
Muscles worked
Lats
Primary
Biceps
Secondary
Upper back
Secondary
How to do the Single Arm Lat Pulldown
- Sit at the pulldown with a single handle and grip it with one hand.
- Lean back slightly with your chest up.
- Pull the handle down to your shoulder, driving your elbow toward your hip.
- Let it rise slowly until your arm is straight, then switch sides after the set.
Single Arm Lat Pulldown tips
- Let the shoulder rise fully at the top for a full stretch.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Cable machine, Single handle
Type
Compound
Single Arm Lat Pulldown alternatives
More lats exercises
Archer Pull Up
Pull up bar
Assisted Chin Up
Assisted pull up machine
Assisted Pull-Up
Assisted pull up machine
Back Lever
Pull up bar
Band Assisted Chin Up
Resistance band
Band Assisted Pull Up
Resistance band
Frequently asked questions
What muscles does the Single Arm Lat Pulldown work?
The Single Arm Lat Pulldown mainly works your lats, with help from your biceps and upper back.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Single Arm Lat Pulldown good for beginners?
Yes. The Single Arm Lat Pulldown is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Single Arm Lat Pulldown?
You need cable machine and single handle.
Add Single Arm Lat Pulldown to your program
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