Cable Single-Arm Lat Pulldown
What Is the Cable Single-Arm Lat Pulldown?
Cable Single-Arm Lat Pulldown is a compound exercise that primarily targets the back and also engages the biceps, rear shoulders and core. It is a beginner-level movement performed seated on a flat bench under a high pulley, pulling a single D-handle down with one arm at a time.
Training one side at a time stops the stronger lat from covering for the weaker one, which makes this variation useful for spotting and evening out side-to-side differences. With only one hand on the cable, the working arm can reach higher overhead at the top and bring the elbow further down beside the torso at the bottom than a bar allows, so the lat works through a long range of motion. It usually sits later in a back session as an accessory, after heavier two-handed pulls such as the Pull-Up or the Cable Lat Pulldown (Wide Grip).
The latissimus dorsi and teres major do most of the work, pulling the upper arm down toward the side, while the rhomboids and lower trapezius draw the shoulder blade down and in, and the biceps and brachialis bend the elbow. Because only one side is pulling, the obliques and the rest of the trunk also work to keep the torso from turning or leaning toward the cable. Driving the elbow down toward the hip keeps the emphasis on the lat, while pulling the handle with the hand and curling it down shifts more of the load to the arm.
The movement suits beginners learning to feel their lats work, lifters with one side noticeably weaker than the other, and anyone building toward pull-ups. It is also one of the more useful places to focus on the mind-muscle connection, since there is only one arm and one lat to pay attention to. Per arm, the load is well below what you would use on a two-handed pulldown, and because nothing holds your thighs down on a flat bench, the weight should stay light enough that you remain seated for every rep.
Muscles Worked
- Latissimus Dorsi
- Primary
- Teres Major
- High
- Biceps Brachii
- Medium
- Brachialis
- Medium
- Deltoid
- Medium
- Lower Trapezius
- Medium
- Rhomboid Major
- Medium
Instructions
- Attach a single D-handle to a high pulley and place a flat bench under it so the cable hangs close to your working shoulder.
- Sit on the bench facing the weight stack with your feet flat on the floor and your knees bent to about 90 degrees.
- Reach up and grab the handle with one hand, palm facing forward, so your arm is fully straight overhead. Rest your free hand on your hip or thigh.
- Sit tall with your chest up and let the weight draw your shoulder up into a full stretch.
- Start the pull by drawing your shoulder blade down, away from your ear.
- Drive your elbow down toward your side until it is beside your ribs and the handle is about level with your shoulder.
- Pause briefly at the bottom, keeping your torso upright and facing forward without twisting.
- Let the handle rise under control until your arm is straight overhead again.
- Complete all reps on one side, then switch arms.
Common Mistakes
Twisting the torso
Rotating or leaning toward the working side to move the weight turns the rep into a body swing and takes tension off the lat.
Shrugging during the pull
Letting the shoulder stay hiked toward the ear keeps the shoulder blade from moving down and hands more of the work to the arm.
Pulling with the hand
Curling the handle down turns the set into biceps work, when the elbow should lead the movement down toward the hip.
Cutting the top short
Stopping before the arm is straight overhead skips the stretched part of the range that sets the one-arm version apart.
Letting the stack yank the arm up
Releasing the handle quickly on the way up lets the weight jerk the shoulder at its most exposed point.
Using too much weight
Without a thigh pad, a load heavy enough to lift you off the bench forces you to lean and heave instead of pulling cleanly.
Injuries
Cable Single-Arm Lat Pulldown is a low risk exercise when performed with proper technique. The load is modest, the cable guides the path, and the seated position takes most of the strain off the legs and lower back.
The shoulder takes the most stress at the top, where the arm is fully overhead and the stack is pulling it upward. Letting the handle rise too fast can jerk the shoulder in that position, so control the return and reach the top smoothly. Pull the handle down in front of your shoulder rather than behind your head, and start each rep by drawing the shoulder blade down before the elbow bends. Heavy loads that force you to curl the handle can irritate the elbow and the front of the upper arm, and leaning back or twisting to finish reps puts the lower back under strain, so choose a weight you can move with a still, upright torso.
If the full overhead reach bothers your shoulder, stop the handle slightly short of the top or use the two-handed Cable Lat Pulldown (Close Grip) with a lighter weight. To progress, slow the return, add a pause at the bottom, add load gradually, or move on to the Assisted Pull-Up and then the Pull-Up.
Stop the set if you feel sharp or pinching pain at the top or front of the shoulder, pain at the elbow, or numbness or tingling running down the arm.
Frequently Asked Questions
- Q: Is the single-arm version better than a regular lat pulldown?
Neither is better outright; they do different jobs. The one-arm version lets each lat work on its own through a longer range, while the two-handed Cable Lat Pulldown (Wide Grip) lets you move more total weight, so most programs use them together.
- Q: Should my torso twist as I pull?
Only slightly. A small turn that comes with the shoulder blade moving is fine, but your torso should stay upright and facing forward, and if you have to twist or lean to finish a rep, the weight is too heavy.
- Q: Can I do it without a lat pulldown seat?
Yes. A flat bench set under a high pulley works, as shown here, as long as the cable hangs close to your working shoulder and your feet stay flat on the floor. Since nothing pins your thighs, keep the load light enough that you stay seated.
- Q: How many sets and reps should I do?
It is usually programmed as an accessory, commonly 2 to 4 sets of 8 to 15 reps per arm. Start with your weaker side and match those reps on the stronger side.