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Single Arm Lat Pulldown (Cable)

The single arm lat pulldown is a unilateral cable exercise that isolates each side of the back independently, helping to correct strength imbalances and improve muscle symmetry. It suits lifters who want to address asymmetries or enhance mind-muscle connection in the lats and upper back.

Muscle group
Back
Primary muscles
upper back, lower back
Equipment
Cable

How to do the Single Arm Lat Pulldown (Cable)

  1. Attach a single handle to the cable machine at the highest pulley position and sit on the lat pulldown seat or bench.
  2. Grasp the handle with one hand using a neutral or pronated grip, keeping your torso upright and core engaged.
  3. Pull the handle down toward your shoulder in a controlled arc, driving your elbow down and back while keeping your shoulder blade depressed.
  4. Pause briefly at the bottom of the movement with the handle near shoulder height.
  5. Slowly return the handle to the starting position with control, allowing your arm to fully extend overhead.
  6. Complete all reps on one side before switching to the other arm.

Form tips

  • Keep your torso stable and avoid leaning excessively toward the working side to ensure the lats do the work rather than momentum.
  • Focus on pulling your elbow down and back rather than just bending your arm to maximize lat engagement.
  • Depress your shoulder blade throughout the movement to maintain proper scapular positioning and avoid shrugging.

Common mistakes

  • Rotating the torso excessively during the pull reduces lat activation and turns the movement into a twisting motion rather than a pure pulldown.
  • Using too much weight forces you to rely on momentum and body English, which diminishes the isolation effect on the working side.
  • Allowing the shoulder to elevate or shrug at the top of the movement disengages the lats and shifts tension to the upper traps.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 10 to 15 reps per arm with moderate weight and controlled tempo, while strength work typically uses 3 to 5 sets of 6 to 8 reps per arm with heavier load.

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Frequently asked questions

Should I use a neutral or pronated grip for single arm lat pulldowns?
Both grips are effective, with a neutral grip often feeling more natural and allowing slightly more range of motion. A pronated grip emphasizes the lats slightly differently and can be rotated in for variety.
How do I prevent my body from rotating during single arm lat pulldowns?
Brace your core firmly and consider placing your non-working hand on your hip or the machine frame for stability. Reducing the weight slightly can also help you maintain strict form without compensatory rotation.
What is the difference between single arm and regular lat pulldowns?
Single arm lat pulldowns allow you to work each side independently, which helps identify and correct strength imbalances that bilateral movements can mask. They also require greater core stability and allow for a slightly longer range of motion on each side.

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