Single-Arm Lat Pulldown
How to do it
Starting position
- Sit in front of the cable machine and secure your knees under the pads.
- Grip the handle with one hand and fully extend your arm.
- Plant your entire feet firmly on the floor.
- Lift your chest slightly and look forward.
Movement
- Keep your shoulder down and pull the handle toward your hip.
- Feel the contraction in your lats and pull all the way down.
- Slowly return to the starting position while feeling the resistance.
Breathing
Exhale as you pull the handle and inhale as you raise it.
Trainer tips
- Pull your elbows toward your sides
- Feel the stretch in your lats as you lift
- Minimize torso rotation
Cautions
- If your lower back overarches, it can cause pain, so brace your abs.
- If your shoulder shrugs, there is a risk of rotator cuff injury, so be careful.
- Leaning the body to use momentum
- Pulling using only arm strength
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Lats |
|---|---|
| Secondary muscles | Biceps · Upper back |
| Equipment |  Cable machine |
| Movement pattern | Vertical pull |
| Rep range | 10–15 reps (one side at a time) |
19 similar exercises
Representative exercise: Single-Arm Lat Pulldown
- Neutral-Grip Pulldown
- Seated Pulldown on Chair
- Cable Seated on Floor Underhand Pulldown
- Cable Twin Handle Reverse Grip Lat Pulldown
- Lever Stack Seated Single Arm Lat Pulldown
- Cable Reverse Narrow grip Lat Pulldown
- Cable Seated on Floor Wide grip Pulldown
- Lying Lat Pulldown (Bodyweight)
- Standing Lat Pulldown
- Cable Bar Lat Pulldown
- Cable Dual Handle Lat Pulldown
- Cable Crossover Lat Pulldown
- Seated Lat Pulldown on a Chair
- Sitting Palm Pulldown on a Chair
- Cable One Arm Neutral grip Lat Pulldown
- Cable Parallel Grip Lat Pulldown on Floor
- Cable One Arm Pulldown
- Cable Kneeling One Arm Lat Pulldown
- Cable Incline Single Arm Lat Pulldown
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.
With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Cable Kneeling Pulldown (VERSION 3)EasierCable Reverse Narrow grip Lat PulldownEasierWeighted Chin-UpHarderNegative Muscle UpHarderWeighted Pull-UpSimilar exerciseSliding Floor Pulldown on TowelSimilar exerciseWide-Grip Lat PulldownSimilar exerciseNegative Pull-UpSame muscle · different equipmentBand Lat PulldownSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.