Single-Arm Cable Lat Pulldown

Technique

The single-arm cable lat pulldown is performed kneeling or seated under a high pulley with a single handle, pulling one arm down at a time. Working one side allows a deeper stretch at the top and a path where the elbow travels down and slightly back toward the hip, which matches the line of the lats well. Keep the torso tall, let the shoulder blade rise at the top for a full stretch, then pull the elbow down to the side of the ribs and control the return.

Steps

1. Attach a single handle to a high pulley and kneel or sit underneath it
2. Grip the handle with one hand, arm fully extended overhead and slightly in front
3. Let the shoulder reach up for a stretch while keeping the torso upright
4. Pull the elbow down and slightly back toward the hip until the hand is near the shoulder
5. Return slowly to the full stretch and finish all reps before switching sides

Common mistakes

• Leaning far back or twisting the torso to pull more weight
• Pulling with the biceps instead of driving the elbow down
• Cutting the stretch short at the top of each rep

Variations

• Half-kneeling single-arm pulldown with the opposite knee down
• Single-arm pulldown with a neutral or rotating grip
• Single-arm lat pulldown on a machine with independent handles

FAQ