How To Do Single Arm Lat Pulldown

Single Arm Lat Pulldown is a compound exercise because it engages the back, shoulders and biceps but it is also an effective isolation exercise because it specifically targets the lats.

This is best used as a finisher in a back workout and should come in last in the exercise rotation.

Single Arm Lat Pulldown How To

  • Set up a triangle attachment in the lat pulldown machine.
  • Set up the knee pads so that your legs can fit in securely and keep your glutes from coming up and off the seat.
  • Take an underhand grip on the triangle attachment and secure your legs under the pads.
  • Make sure your shoulders are in a squared position; the pulling arm must be slightly bent and the trunk upright and stable.
  • Flex your lats and pull down the weight toward your lower lat. At the bottom position, your elbow must be in aligned with your body. Hold the position for a count of “one”.
  • Resist the weight back up to starting position.
  • Once you have completed the targeted number of reps, switch your grip and work the other lat. Do the exact number of reps.

Form and Technique

Do not pull with the biceps. This is why you need to start the pull with your arm in a bent position. Think about pulling with your elbow toward your lower lats.

Keep your torso tight and stable throughout the exercise.

Do not bend to the side of the pulling arm or extend your shoulder above shoulder height.

Variations: Reverse Lat Pulldown | Straight Arm Lat Pulldown | Lat Pulldown

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Single Arm Lat Pulldown