About this exercise
The single-arm cable lat pulldown targets the lats one side at a time, improving back width and correcting strength imbalances between sides.
Single Arm Cable Lat Pulldown Machine
Step by step instructions, muscle activation and variants for the Single Arm Cable Lat Pulldown Machine.
EasyMiddle back
How to Perform
- Sit at the lat pulldown machine and attach a single handle to the high cable
- Grip the handle with one hand and extend your arm fully overhead
- Pull the handle down toward your shoulder by driving your elbow down and back
- Squeeze your lat at the bottom of the movement
- Slowly return your arm to the fully extended position under control
- Complete all repetitions, then switch to the other arm
Muscle Activation
Primary
Middle back
Secondary
BicepsInner forearm
Common Mistakes
Common mistakes content is coming soon.
About the Single Arm Cable Lat Pulldown Machine
The Single Arm Cable Lat Pulldown Machine is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.