Single-Arm Lat Pulldown
The single-arm lat pulldown trains the lats and elbow flexors by pulling a high cable with one arm while keeping the trunk stable.
BACK · PULL
How it is executed
- Sit at a lat pulldown station and attach a single D-handle to the high pulley.
- Grip the handle with one hand using a neutral grip, brace your feet under the pad, and slightly lean back.
- Pull the handle down toward the front of your shoulder, driving the elbow back and squeezing the lat.
- Slowly let the arm rise back to a full overhead stretch.
- Complete all reps on one side before switching.
Common mistakes
- Leaning toward the arm: keep the chest forward.
- Turning the pull into a curl: drive the elbow downward.
- Letting go at the top: control arm extension.
Frequently asked questions
- Must the hand touch the chest?
- No. Pull toward the shoulder or upper chest only as far as the elbow moves without leaning the torso.
- Can you do it kneeling?
- Yes, if the pulley allows the range and your position is stable. The support changes, but it remains a pull from above.
- What differs from using two arms?
- You can adjust each side’s path. In return, the trunk must control side bending and rotation.
Sources and editorial approach
The explanation, variations and FAQs are Kaizer’s editorial synthesis. ACSM’s 2026 guidance provides general context on progression and resistance training in healthy adults; it does not independently validate the technique of each variation.
No individual professional review is recorded for this page.
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