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Single-Arm Lat Pulldown

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.

BACK · PULL

How it is executed

  1. Sit at a lat pulldown station and attach a single D-handle to the high pulley.
  2. Grip the handle with one hand using a neutral grip, brace your feet under the pad, and slightly lean back.
  3. Pull the handle down toward the front of your shoulder, driving the elbow back and squeezing the lat.
  4. Slowly let the arm rise back to a full overhead stretch.
  5. Complete all reps on one side before switching.
Muscles worked
Back
Primary muscle
Lats
Equipment
CableSingle handle
Movement pattern
Pull
Difficulty
Intermediate
What it is for
StrengthHypertrophy

Variations and substitutions

Neutral-Grip Lat PulldownCableKneeling Lat PulldownCableLat PulldownCableBehind-the-Neck Lat PulldownCableSingle-Arm Neutral-Grip Lat PulldownCableSingle-Arm Supinated Lat PulldownCable
Back exercisesCable exercisesBack to the library

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