Single-Arm Lat Pulldown

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 4 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 90 to 120 seconds of rest.

Execution and technique cues

• Sit at the pulldown machine, adjust the thigh pad for security, and grip the single handle with one hand.
• Keep the chest elevated, spine straight, and the working shoulder blade pulled down away from the ear.
• Pull the handle down by driving the elbow toward the ribs, keeping the forearm aligned with the cable.
• Squeeze the lat at the bottom, then slowly return the handle to the start to stretch the muscle under control.

Common mistakes

• Using momentum to lean the torso excessively backward to pull the weight down.
• Pulling with the hand and biceps instead of driving down with the elbow to engage the lat.
• Allowing the shoulder blade to shrug up to the ear passively at the top of the movement.

Frequently asked questions

What grip orientation is best for this exercise?

A neutral grip (palm facing inward) or a pronated grip (palm facing forward) are both effective, with the neutral grip often feeling friendlier on the shoulder.

Should I let my shoulder stretch fully at the top?

Yes, allow the shoulder blade to elevate slightly at the top for a full stretch, but maintain active muscle tension throughout.

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