Exercise guide · Back
Single-Arm Machine Lat Pulldown
Single-arm lat pulldown lets you work each side of your back independently on a cable machine. One handle, one arm at a time—useful for evening out strength and feeling the lat contract on each side.
- Targets: Lats
- Equipment: Machine
- Type: Compound
Step by step
How to do the Single-Arm Machine Lat Pulldown
- Attach a single handle to the high pulley. Adjust the thigh pad and select a moderate weight.
- Grip the handle with one hand, palm facing in or neutral. Sit tall with the opposite hand on the thigh pad or your hip for stability.
- Start with arm extended overhead, shoulder down. Keep a slight lean back from the hips.
- Pull the handle down toward your outer chest or armpit, driving the elbow toward your back pocket.
- Pause at the bottom, then return slowly to full extension. Complete all reps on one side before switching.
Form cues
- Elbow drives straight down
- Minimal torso twist
- Shoulder stays down throughout
- Full stretch at the top each rep
Common mistakes
- Rotating the torso to cheat the weight up
- Shrugging the working shoulder
- Using too much weight and shortening the range
- Pulling the handle behind the body
Muscles worked
Primary
Lats
Secondary
Biceps, Mid back and Forearms
Safety: Use a weight you can control without twisting. Switch sides evenly and stop if one shoulder feels pinching.
Alternatives
