ZULTA
NL Join the waitlist

Back

Single Arm Lat Pulldown

The Single Arm Lat Pulldown 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%.

Also known as: single arm lat pulldown (handle), single arm pulldown, unilateral lat pulldown

Level: BeginnerEquipment: CableMulti-joint (compound)Unilateral: one arm or leg at a time
Single Arm Lat Pulldown demonstration

How to do it

  1. Clip a single handle to the high pulley and lock the thighs under the pad.
  2. Grip the handle with one hand, palm facing in, and let the arm reach straight up.
  3. Sit tall with the free hand on the thigh or the pad.
  4. Pull the elbow down to the side of the ribs until the hand is beside the shoulder.
  5. Let the arm rise slowly back to a full stretch.

Tips

  • Let the shoulder blade rise at the top, then pull it down to start each rep.
  • Keep the torso still and square to the stack.

Common mistakes

  • Leaning or twisting the torso toward the working side.
  • Pulling the hand behind the head.
  • Cutting the stretch short at the top.

Muscles worked by the Single Arm Lat Pulldown

  • 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.

Single Arm Lat Pulldown alternatives

Same equipment

Different equipment

No equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Single Arm Lat Pulldown 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 good for beginners?

Yes. The Single Arm Lat Pulldown is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

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

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

How do you make the Single Arm Lat Pulldown harder?

Add weight or reps, or move on to the Single Arm Lat Pulldown (Cuff) and Behind the Neck Lat Pulldown.

Sources

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

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

Join the waitlist