Strength Training · Bodybuilding
Single-Arm Lat Pulldown
The single-arm lat pulldown is a one-handed cable pull from overhead toward your side. It trains your back and elbow-bending strength while letting each side work independently.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Attach a single handle to a pulley above head height.
- Grasp the handle with your palm facing inward.
- Half-kneel facing the pulley, with your pulling-side knee on the floor.
- Reach your working arm overhead toward the pulley.
- Pull your elbow down toward your hip until your upper arm is beside your ribs.
- Slowly return the handle to the overhead starting position.
Form cues
- Keep your wrist straight.
- Stack your ribs over your hips.
- Exhale as you pull.
Common mistakes
- Twisting or leaning to pullKeep your chest and hips facing the pulley throughout the repetition.
- Driving the elbow too far backFinish with your elbow beside your torso rather than pulling the handle behind you.
- Holding the shoulder blade downLet your shoulder blade move upward naturally as your arm reaches overhead.
Safety
Excessive weight or a sudden return can yank your arm overhead and strain your shoulder. A load that pulls you off your kneeling base can also cause a loss of balance.
- Start with a load that lets your front foot and back knee stay firmly planted.
- Use only an overhead range you can reach without shoulder pain.
- After your set, move toward the pulley until the weight stack rests before releasing the handle.
If overhead reaching causes shoulder pain or kneeling bothers your knee, use a supported seated version or seek advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Cable Column
- Single Cable Handle
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps per side
- Rest
- 1 min 30 sec
Start with your weaker side and match its repetitions on the other side.