# Single Arm Lat Pulldown

A unilateral cable pulling exercise targeting the lats and upper back. Useful for building back size while addressing side-to-side pulling imbalances.

- Beginner · Isolation
- Equipment: Lat pulldown
- HD video: https://media.seto.fit/exercises/cable-one-arm-lat-pulldown/video/male.mp4
- HTML: https://seto.fit/exercises/single-arm-lat-pulldown/

## Muscles worked

- Lats: 9/10
- Biceps: 5/10

## How to do the Single Arm Lat Pulldown

1. Sit with your thighs secured; grip the handle with one hand, reaching overhead.
2. Lean back a little, keeping your back flat and your ribs down.
3. Pull the handle down by driving your elbow toward your side.
4. Return slowly to the starting position, fully extending your arm again.
5. Do all reps on one arm before switching to the other side.

### Full technique — 7 steps

1. Sit at the pulldown station and secure your thighs firmly under the pads.
2. Grip the handle with one hand and reach overhead until that arm is fully extended.
3. Set your torso tall with a slight lean back and keep your ribs down.
4. First pull your shoulder down away from your ear, then drive your elbow down toward your side.
5. Continue pulling until the handle reaches around upper chest or shoulder level without twisting.
6. Let the handle rise under control until your arm is fully extended overhead again.
7. Complete all reps on one side before switching arms and matching the same reps.

## Common mistakes

- Twisting the torso during reps
- Yanking the handle with momentum
- Stopping short of full overhead reach
- Shrugging the shoulder up
- Turning it into a row

## Form cues

- Drive elbow down
- Keep ribs down
- Pull into your side
- Reach fully overhead
- Stay square to machine

## How much to do

- **Strength**: 4–5 sets of 5–6 reps · rest 2 min 30 s · 1–2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Pullover](https://seto.fit/exercises/dumbbell-pullover/)
- **Cable machine**: [Cable Pullover](https://seto.fit/exercises/chest-cable-pullover/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Single Arm Lat Pulldown — Beginner**
- Harder: [Cable Straight Arm Pulldown](https://seto.fit/exercises/cable-straight-arm-pulldown/) — Beginner

## Quick answers

### What muscles does the Single Arm Lat Pulldown work?

Primary: Lats 9/10. Also works: Biceps 5/10.

### When should I do the Single Arm Lat Pulldown in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Single Arm Lat Pulldown?

Strength: 4–5 sets of 5–6 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Single Arm Lat Pulldown?

Dumbbells: Dumbbell Pullover. Cable machine: Cable Pullover.

### What is a harder version of the Single Arm Lat Pulldown?

Cable Straight Arm Pulldown (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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