One-Arm Lat Pulldown
CableUnilateralStrength
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The One-Arm Lat Pulldown is a unilateral strength exercise performed at a cable lat pulldown machine using a single-hand D-handle attachment, pulling the handle down toward your body one arm at a time. It primarily targets the latissimus dorsi in the back, along with supporting muscles like the rhomboids, trapezius, and biceps, to build pulling power and correct side-to-side muscle imbalances. Ideal for athletes or individuals addressing asymmetries, it requires a cable machine and suits intermediate trainees seeking focused, adjustable-resistance back development.
How to Perform One-Arm Lat Pulldown
- 1Attach a single D-handle to the high pulley of a cable lat pulldown machine and select an appropriate weight on the stack.
- 2Sit on the machine's bench, securing your thighs under the pads, and reach up to grip the handle with your right hand, palm facing in.
- 3Lean back slightly so the cable runs in a straight vertical line, right arm fully extended overhead, core braced and chest up. Rest your left hand on your thigh or the bench frame for stability.
- 4Inhale, then exhale as you pull the handle down toward your right hip or lower chest by driving your elbow down and back, squeezing your shoulder blade toward your spine.
- 5Pause briefly at the bottom with your elbow close to your torso.
- 6Inhale as you slowly extend your arm back to the starting position, controlling the stack on the way up and allowing a full stretch through your lat.
- 7Perform 8-12 reps on the right arm, then switch the handle to your left hand and repeat.
- 8Key form tips: Keep your torso upright and avoid rotating toward the working side—drive the pull from your back, not your arm. Common mistakes: Leaning back excessively to cheat the weight down, shrugging the shoulder toward the ear, or letting the stack slam between reps.
