Single-arm lat pulldown

A one-arm pulldown that lets you train each lat through a long range of motion.

• Muscle group: Back
• Equipment: Cable machine
• Difficulty: Intermediate

Also known as: One-arm lat pulldown, Unilateral lat pulldown, Single arm pulldown, Nedtræk med en arm

How to do it

1. Sit or half-kneel facing a high cable and hold a single handle with a straight arm.
2. Pull your elbow down toward your hip while keeping your chest tall.
3. Let the arm rise slowly until you feel a stretch in the lat.

Common mistakes

• Leaning sideways or twisting to finish the rep.
• Pulling with the biceps instead of the elbow driving down.

Alternatives

• Lat pulldown
• Close-grip lat pulldown
• Straight-arm pulldown
• Single-arm dumbbell row
• Assisted pull-up

Watch a video demonstration on YouTube

“Exercise Tutorial: Single-Arm Lat Pull-Down” by Ben Yanes (opens YouTube)

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.