Single-Arm Lat Pulldown

Anton YefanovUpdated September 6, 2026

The single-arm lat pulldown swaps the fixed bar for one handle on a high pulley, so each side works on its own and the shoulder blade is free to rise, depress and rotate without the other arm covering for it. The latissimus dorsi is the prime mover, with the biceps, posterior deltoid, trapezius and rhomboids assisting and the trunk resisting the pull toward the stack. EMG work across seven pulldown grips found the lats stay the primary target whatever the handle, so the case for the unilateral version is side-to-side control and range, not a different muscle.

How to do the Single-Arm Lat Pulldown

Set a single handle on a high pulley and choose a load you can control through the full range.
Kneel or sit facing the stack with the working shoulder lined up under the cable.
Reach up and let the shoulder blade rise, keeping your ribs down and your abs braced.
Depress the shoulder blade first, then drive the elbow down and back toward your hip.
Pause where the lat is fully shortened and hold the torso square to the stack.
Return slowly to a full overhead stretch, finish the reps, then switch sides.

Muscles worked

Primary:: Back
Secondary:: Biceps, Shoulders, Traps, and Core

Why train it

Trains each side separately so strength differences surface instead of being masked.
Allows more scapular travel at the top than a fixed bar.
Loads a vertical pull in small increments for users without pull-up strength.

Common mistakes

Leaning away from the stack to finish the rep, which turns the pull into a body swing and unloads the lat.
Starting with the arm rather than the shoulder blade, which hands the work to the biceps.
Cutting the return short, so the lat never reaches the stretched position that the single handle allows.
Twisting the trunk toward the cable, which hides the side-to-side difference this variation exists to expose.

Frequently asked questions

What muscles does the Single-Arm Lat Pulldown work?

The Single-Arm Lat Pulldown trains the back as the main target. Expect the biceps, shoulders, traps, and core to take some of the load as well.

What equipment do I need for the Single-Arm Lat Pulldown?

The Single-Arm Lat Pulldown needs a cable machine. Nothing beyond that is required to run the movement the way it is described above.

Is the Single-Arm Lat Pulldown suitable for beginners?

Yes. The Single-Arm Lat Pulldown is rated beginner, and the machine holds the path for you, so there is little to get wrong once the seat and the pin are set.

Can I do the Single-Arm Lat Pulldown at home?

Only if your home setup runs to a cable machine. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.

How many sets and reps of the Single-Arm Lat Pulldown should I do?

Three to five sets of 6 to 12 reps. Pulling responds well to a full stretch at the top, so pick a load you can control all the way out rather than one you have to heave.

What are good alternatives to the Single-Arm Lat Pulldown?

Band Assisted Pull-Up, Chest-Supported Dumbbell Row, and Chest-Supported T-Bar Row train the same primary muscles as the Single-Arm Lat Pulldown. Pick whichever one suits the equipment in front of you.