Single-Arm Lat Pulldown
Compound exercise targeting the lats on the cable. Pull the load toward you by squeezing the shoulder blades, pause at the contraction, then return under control.
Muscles worked
- Lats (primary)
Equipment
Cables
How to do it
- Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.
- Pull the handle down, squeezing your elbow to your side as you flex the elbow.
- Pause at the bottom of the motion, and then slowly return the handle to the starting position.
- For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.
Sets and reps to start with
3 sets of 12 reps, 60 s of rest between sets. Increase the load once you complete every set at the top of the rep range.
Similar exercises
Log your single-arm lat pulldown and see the weight to try at every workout. Free, no ads.