Step by step instructions, muscle activation and variants for the Single Arm Side Straight-Arm Lat Pulldown.
A unilateral cable lat pulldown performed with a straight arm from a side-facing stance. Standing sideways to a high-pulley cable machine with one arm extended, you pull the handle down in a wide arc using only shoulder extension, isolating the lat without recruiting the biceps. The perpendicular angle increases the stretch at the top and emphasizes the outer lat.
Common mistakes content is coming soon.
The Single Arm Side Straight-Arm Lat Pulldown 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.