Single Arm Lat Pulldown
The single arm lat pulldown is a unilateral cable exercise targeting the latissimus dorsi. Training one side at a time allows for greater focus on the working lat and helps correct strength and size imbalances in the upper back.
How to do it
- Attach a single handle to a high cable pulley and sit at the lat pulldown station.
- Grasp the handle with one hand and extend your arm fully overhead.
- Pull the handle down toward your shoulder by driving your elbow toward your hip.
- Squeeze your lat at the bottom of the movement.
- Slowly allow the handle to return overhead and repeat for the desired repetitions before switching arms.
Form cues
- Keep your chest lifted and shoulders back throughout the movement.
- Drive your elbow straight down toward your hip.
- Control the weight as your arm extends back overhead.
- Focus on squeezing the muscle on the working side at the bottom.
Breathing: Inhale as you slowly release the weight overhead, and exhale as you pull the handle down.
Common mistakes
- Using too much momentum by leaning back, which shifts the work away from your lats.
- Pulling with the bicep instead of driving with the elbow, reducing back activation.
- Allowing the cable stack to crash down between reps, which loses tension on the muscle.
Muscles worked
Primary: lats. Secondary: biceps, rhomboids.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps per arm, rest 60 seconds
Lose weight
3 sets x 12-15 reps per arm, rest 45 seconds
Build muscle
3-4 sets x 8-12 reps per arm, rest 90 seconds
Easier, harder & alternatives
Take care if…
- If you feel sharp shoulder discomfort, ease off or choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why should I do this with one arm instead of both?
Training one side at a time helps you focus better on the muscle and addresses natural strength imbalances between your left and right sides.
What if I feel this more in my arm than my back?
Try to think of your hand simply as a hook and focus entirely on driving your elbow down toward your hip to engage the back muscles.
How often can I include this in my routine?
Most beginners can do this movement 1 to 2 times per week as part of an upper body or back routine.