Single Arm Lat Pulldown

Single Arm Lat Pulldown is a beginner compound pull using cable. It loads Lats.

Why this lift

The Single Arm Lat Pulldown is a beginner compound pull lift. It primarily loads Lats. Biceps, Back, Forearms help. You need cable. Most programs place it near the start of a session, while you are fresh. You may also hear it called Single Arm Lat Pulldowns.

Vertical and horizontal pulls are how the back gets thick. A full stretch at the bottom is the part most people skip. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Lats
• Secondary: Biceps, Back, Forearms

Setup

• Take cable with a grip you can finish. Chest up, shoulders away from the ears.

How to do it

1. Pull the load to the intended contact point. Squeeze Lats.
2. Lower to a full stretch without dumping the shoulders forward.

Coaching cues

• Elbows first, not a wrist yank.
• Keep the torso angle honest.

Common mistakes

• Shrugging the traps and shortening the range. Depress the scapulae, then pull.

How to program it

Treat the Single Arm Lat Pulldown as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Single Arm Lat Pulldown does not agree with you, Archer Pull-Up trains Lats with a different setup.

Related lifts

• Archer Pull-Up Lats
• Assisted Chin-Up Lats
• Assisted Pull-Up Lats
• Band Assisted Chin-Up Lats
• Band Assisted Pull-Up Lats
• Bar Pullover Lats

FAQ

What muscles does the Single Arm Lat Pulldown work?

The Single Arm Lat Pulldown works Lats (primary), Biceps, Back, Forearms (secondary).

What equipment do I need for the Single Arm Lat Pulldown?

You need cable.

Is the Single Arm Lat Pulldown suitable for beginners?

Yes. The Single Arm Lat Pulldown is marked beginner in this catalog. Start lighter than you think and film one set from the side.