Single Arm Lat Pulldown
Complete guide to Single Arm Lat Pulldown. Learn proper form, technique, and execution. Targets Back — Lats. Requires cable. Step-by-step instructions and expert tips.
How to Perform Single Arm Lat Pulldown
Attach a single handle to the high pulley of a cable machine and grab it with one hand.
Sit or kneel facing the machine with your working arm extended straight up toward the pulley.
Retract your shoulder blades, engage your abs, and take a breath.
Pull the handle down toward your shoulder by driving your elbow down and back, squeezing your lat at the bottom and exhale.
Slowly extend your arm back to the starting position and breathe in.
Once finished training one side, do the same number of reps with your other arm.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |