Single-Arm Lat Pulldown

Lats, BicepsCable Machine

A unilateral vertical pull that isolates your lats and biceps. Working one arm at a time helps fix muscle imbalances and builds better movement control.

How to do it

1Attach a single handle to the high pulley and sit down, locking your thighs under the pads.

2Grip the handle with one hand, fully extend your arm overhead, and stretch your lat.

3Pull the handle straight down, driving your elbow toward your waist and pulling your shoulder down.

4At the bottom, pull your shoulder blade down and squeeze your back hard.

5Return the handle back up under control, letting your lat fully stretch at the top.

Common mistakes

Twisting your torso toward the working arm, taking tension off the target muscle.

Swinging your whole body instead of isolating your back.

Cutting the motion short by not extending your arm fully at the top.

Breathing

Exhale as you pull the handle down. Inhale as you smoothly return the handle overhead.

Make it harder or easier

To make it easier, reduce the weight and hold onto the frame with your free hand.

To make it harder, add a two-second pause at the bottom of the rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.