One arm lat pulldown
The Single-Arm Lat Pulldown is performed one arm at a time, pulling the cable from overhead down toward the torso. It primarily targets the lats while training scapular control and shoulder stability. Unilateral work helps correct side-to-side imbalances and improves back connection, making it a strong stepping stone toward pull-ups.
Primary Equipment
Lat pull down machine (cable)
Lat pull down machine (cable)
Key Benefits
- Strengthens the lats one side at a time for balanced development.
- Helps correct strength and coordination imbalances.
- Improves scapular control and shoulder stability.
- Prepares you for pull-ups and wide-grip pulldowns.
Instructions
- Sit on the bench with your feet and knees positioned on the support.
- Hold the bar with one hand, keeping your arm extended upward.
- Keep your torso upright and abdomen contracted.
- Perform the movement by pulling the bar until it approaches your chest.
- Return in a controlled manner, I want nothing but the translation result in return.
- Switch hands after completing the repetitions and repeat the process with the other hand.
Tips
- Avoid lifting your hips off the bench support.
- Keep your abdomen and glutes contracted.
- Avoid impulses and sudden movements, I want nothing but the translation result in return.
Restrictions
Avoid if you have shoulder pain during pulling or a rotator cuff injury history. Limited mobility? Pull in front of the body, never behind the neck. If the elbow is irritated, reduce load and avoid jerky reps. With shoulder instability, use a comfortable range and prioritize control before adding weight.
Common Mistakes to Avoid
- Leaning back excessively to move the weight.
- Pulling mostly with the biceps instead of the back.
- Letting the cable snap back without control.
