Single Arm Lat Pulldown (Cable)

How to do it

1. Sit with your thighs under the support and take the handle in one hand, chest up.
2. Start with your arm extended and your lat at full stretch.
3. Drop your shoulder away from your ear, then pull your elbow down until your upper arm is flush with your side.
4. Return slowly until your arm is fully extended again.
5. Finish your reps, then switch sides.

Key cues

• Chest up
• Start from a full stretch
• Shoulder down first
• Elbow to your side
• Slow return

Common mistakes

• Leaning back into the reps
• Twisting your torso
• Shrugging instead of pulling the shoulder down
• Letting the weight snap your arm back up

Muscles worked

Primary

Lats

Secondary

Biceps, rear delts and forearms

Equipment

Cable machine, D-handle and lat pulldown seat with thigh support.

References

1. StrengthLog: One-Handed Lat Pulldown
2. BarBend: Single-Arm Lat Pulldown