One-Arm Lat Pulldown

A unilateral cable pulldown that targets the latissimus dorsi with a single-arm handle, allowing a greater range of motion and bilateral strength imbalances to be addressed.

How to do it

1. Attach a single-handle to the cable pulldown station and sit with your thighs secured under the pad.
2. Reach up and grasp the handle with one hand, arm fully extended.
3. Pull the handle down toward your shoulder, driving your elbow toward your hip.
4. Pause briefly at full contraction, then return to the starting position with control.
5. Complete all reps on one side before switching.

Tips

• Lean slightly away from the cable to increase lat stretch at the top.
• Focus on pulling with your elbow, not your hand, to keep the lat engaged.
• Control the eccentric to maximize lat tension throughout the range.

Muscles

Primary: Lats

Secondary: Biceps, Rear deltoid, Rhomboids