# Single Arm Lat Pulldown (Cable)

> A one-handed cable pulldown that builds each lat on its own.

Page: https://fitnessie.app/exercises/cable-single-arm-lat-pulldown/
Type: Cable · Pull
Demo video: https://fitnessie.app/demos/single-arm-lat-pulldown-cable/0fc4470074886fe8.mp4

## 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

- [StrengthLog: One-Handed Lat Pulldown](https://www.strengthlog.com/one-handed-lat-pulldown/)
- [BarBend: Single-Arm Lat Pulldown](https://barbend.com/single-arm-lat-pulldown/)