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Single Arm Machine Pulldown

The Single Arm Machine 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%.

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

How to do it

  1. Sit at a dual-pulley pulldown machine and lock the thighs under the pad.
  2. Grip one handle with the working hand, palm facing in, arm straight overhead.
  3. Place the free hand on the thigh and sit tall.
  4. Pull the handle down until the elbow is at the side of the ribs.
  5. Return the handle slowly to the top.

Tips

  • Let the handle turn slightly as it travels to follow the wrist.
  • Keep the ribs down so the lower back stays neutral.

Common mistakes

  • Twisting the torso toward the handle.
  • Moving too fast through the stretch at the top.
  • Shrugging the working shoulder.

Muscles worked by the Single Arm Machine 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 Machine Pulldown alternatives

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Frequently asked questions

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

Yes. The Single Arm Machine 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 Machine Pulldown?

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

How do you make the Single Arm Machine 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)

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