Single-Arm Lat Pulldown: Are you pulling before your arm is fully extended?
Fully extend your arm at the top, then pull. Do not start pulling before your arm is fully straight.
How to fix it
- Hold the handle with one hand and sit with your thighs under the pad.
- On every rep, return to the top where your arm is fully straight before you start pulling.
- Bend your elbow to pull the handle down.
The app sets the reps for your next set
(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 11 reps per side in each set at 20kg as planned in your last workout, the app keeps the weight the same and increases your reps to 12 per side. When you log your sets, GYMKC reads your last set and recalculates the weight and reps for your next set.
Get GYMKC on the App StoreShould you pull the handle all the way down?
Sources differ slightly. Some say using the full range of motion is standard. One study had participants start at the top, where the muscle is most stretched, and move through only about half the range of motion. Either way, pass through the top position with your arm fully extended on every rep.
See this exercise in detail
More on the same body part
Sources
- Wolf M et al., PeerJ (2025)
- Wolf M et al., OSF · ROM Study Methods (2024)
- ExRx.net, Cable One Arm Pulldown
- U.S. Army, ATP 7-22.02 Holistic Health and Fitness Drills and Exercises
- ACSM, Position Stand · Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews
- NSCA, Basics of Strength and Conditioning
- NCSF, Proper Lifting Technique
- ACE, ACE Lists Top Mistakes People Make in the Gym
- Mayo Clinic, Weight training: Do's and don'ts of proper technique
- Wolf M et al., OSF · Exercise demonstration videos (2024)
This article 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.