Cable Lat Pull Down Single-Arm
Auto DetectedUnilateral cable pulldown using a single handle that targets the lats to build back strength, address imbalances, and promote hypertrophy; enhances stability and mind-muscle connection.
About Exercise
Equipment
Single Cable Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Shoulders, Obliques, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Biceps
6/10Traps
6/10Lower Traps, Mid Traps
Shoulders
4/10Rear Delts
Obliques
3/10External Obliques
Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit off-center on the lat pulldown machine with thighs secured under the pad. Grasp the single-handle attachment overhead with an overhand grip on your working arm, bracing your non-working hand on the seat for stability.
- Engage your core and retract the working shoulder blade.
- Drive your elbow down and back toward your hip, pulling the handle to chest level.
- Squeeze your lat at the bottom and hold briefly.
- Slowly extend your arm overhead to the starting position, resisting the weight.
- Maintain control and avoid torso rotation.
- Switch sides after completing reps on one arm.
Coaching Tips
Form Cues
- Pull with your elbow, not your hand.
- Keep core tight to prevent twisting.
- Feel the lat stretch at the top.
- Squeeze hard at the bottom.
- Maintain upright torso.
Breathing
Exhale as you pull the handle down and inhale as you return to the start.
Tempo
2-1-1
Range of Motion
Extend arm fully overhead for a deep lat stretch, pull until upper arm aligns with torso for full contraction.
Safety
Safety Notes
- Avoid excessive weight that compromises form
- Do not pull behind the neck to protect shoulders
- Secure thighs under pad to stay anchored
- Use wrist straps if grip fails first
- Stop if shoulder pain occurs
Spotting
Spotting not typically required; use machine safeties or lighter weight for solo training.
Common Mistakes
- Swinging or twisting the torso
- Using too much arm instead of back
- Shortening the range of motion
- Leaning back excessively
- Gripping too tightly early
When to Avoid
- Acute shoulder impingement
- Recent back injury
Flexibility Needed
- Shoulder flexion to 180 degrees
- Thoracic mobility for rotation control
Build Up First
- Master basic lat pulldown form
- Core stability competency
Also known as
Single-Arm Cable Lat Pulldown, One-Arm Lat Pulldown, Unilateral Lat Pulldown
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