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Single Arm Side Straight-Arm Lat Pulldown

Step by step instructions, muscle activation and variants for the Single Arm Side Straight-Arm Lat Pulldown.

MediumMiddle back

About this exercise

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.

How to Perform

  • Stand sideways to a high-pulley cable machine and attach a single-handle grip
  • Grasp the handle with the hand closest to the machine, arm fully extended overhead at an angle
  • Stand with feet shoulder-width apart and a slight bend in the knees for stability
  • Keeping your elbow locked straight, pull the handle down and across your body in a wide arc
  • Drive your lat into full contraction as the handle reaches your hip
  • Pause briefly at the bottom, then slowly return along the same arc to the start
  • Complete all reps on one side before switching to the other arm

Muscle Activation

Primary
Middle back

About the Single Arm Side Straight-Arm Lat Pulldown

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.

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