How to do a Single Arm Lat Pulldown

Authored by Fitbod

About Single Arm Lat Pulldown

Sets Logged
744,815
Popularity Rank
210th
Difficulty
Beginner
Back Strength
94 mSCORE 9th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

The Single Arm Lat Pulldown is a unilateral compound exercise that isolates the latissimus dorsi while improving muscle imbalances and enhancing core stability. By pulling with one arm at a time, this exercise allows for a greater range of motion and a deeper stretch in the lats compared to the traditional lat pulldown. It also engages the core and obliques to a greater degree as they work to stabilize the body, making it a challenging yet effective variation.

  1. Attach a handle to the pull-down pulley and grab ahold with your left hand in an overhand grip.
  2. Sit upright on the seat positioning your knees underneath the adjustable pad.
  3. Brace your core to maintain a neutral spine.
  4. With your left arm extended overhead, flex your left elbow to your the backside of your ribcage leaning back slightly.
  5. Extend your arm back to the starting position and repeat with the opposite side.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    20
    lbs
    1 Rep Max
    25
    lbs
  • intermediate
    8
    reps
    25
    lbs
    30
    lbs
  • advanced
    8
    reps
    30
    lbs
    40
    lbs

Enter your stats to calculate your Reps & Weight