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Single Arm Lat Pulldown (Cuff)

The Single Arm Lat Pulldown (Cuff) is a strength exercise on a cable machine for your back. Share of the load in the Zulta muscle model: lats (upper) 26%, lats (lower) 20% and biceps (long head) 7%.

Level: IntermediateEquipment: CableMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Strap an ankle cuff around the wrist of the working arm and clip it to the high pulley.
  2. Sit with the thighs locked under the pad and the working arm reaching up.
  3. Keep the hand open and relaxed so the grip does not take over.
  4. Drive the elbow down to the side of the ribs.
  5. Let the arm rise slowly back overhead into a full stretch.

Tips

  • Think only about the elbow travelling down toward the hip.
  • Keep the cuff snug so it does not slide during the rep.

Common mistakes

  • Making a fist and pulling with the forearm.
  • Leaning away from the working side.
  • Letting the cable yank the arm back up.

Muscles worked by the Single Arm Lat Pulldown (Cuff)

  • Lats (upper) Primary26%
  • Lats (lower) Primary20%
  • Biceps (long head) Secondary7%
  • Lower traps Secondary7%
  • Biceps (short head) Secondary6%
  • Brachialis Secondary6%
  • Rhomboids Secondary6%
  • Rear delts Minor5%
  • Obliques Minor5%
  • Mid traps Minor5%
  • Forearm flexors Minor4%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

One arm reaches further and the trunk resists the side bend. A seated pulldown is a pull up with the load chosen: the same lat-led pattern with elbow flexors and lower traps assisting, and far less core work.

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Frequently asked questions

What muscles does the Single Arm Lat Pulldown (Cuff) work?

Mainly the lats (upper) and lats (lower). The biceps (long head), lower traps, biceps (short head), brachialis and rhomboids assist.

Is the Single Arm Lat Pulldown (Cuff) good for beginners?

The Single Arm Lat Pulldown (Cuff) is rated intermediate. If you are new, learn the Single Arm Lat Pulldown first and build up from there.

What is a good alternative to the Single Arm Lat Pulldown (Cuff)?

For example the Single Arm Lat Pulldown, Single Arm Machine Pulldown and Kneeling Single Arm Lat Pulldown. They train mostly the same muscles.

Sources

  • Lusk et al. 2010, JSCR 24(7):1895-1900 (grip width and orientation)

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