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Exercise guide
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.
What this exercise works
- Muscles
- latissimus dorsi · biceps brachii · posterior deltoid · rhomboids
- Goals
- hypertrophy
- Equipment
- Cable machine
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Attach a single-handle to the cable pulldown station and sit with your thighs secured under the pad.
- Reach up and grasp the handle with one hand, arm fully extended.
- Pull the handle down toward your shoulder, driving your elbow toward your hip.
- Pause briefly at full contraction, then return to the starting position with control.
- Complete all reps on one side before switching.
Technique cues and common mistakes
- 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.