How to do a Single Arm Lat Pulldown
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 913,028
- Popularity Rank
- 214th
- Difficulty
- Beginner
- Back Strength
- 82 mSCORE 26th
- Equipment Required
Workouts with Single Arm Lat Pulldown
Instructions for Proper Form
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.
- Attach a handle to the pull-down pulley and grab ahold with your left hand in an overhand grip.
- Sit upright on the seat positioning your knees underneath the adjustable pad.
- Brace your core to maintain a neutral spine.
- With your left arm extended overhead, flex your left elbow to your the backside of your ribcage leaning back slightly.
- Extend your arm back to the starting position and repeat with the opposite side.
Weight & 1 Rep Max Calculator
Average Single Arm Lat Pulldown standards by male, female, weight, age and height
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.
- beginner8reps30lbs1 Rep Max40lbs
- intermediate8reps40lbs50lbs
- advanced8reps45lbs55lbs
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Alternatives & Variations to Single Arm Lat Pulldown
1. Lat Pulldown
100 mSCORESWAPPED 3,973 TIMESThis compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.
2. Straight-Arm Pulldown
81.4 mSCORESWAPPED 1,232 TIMESThis is an isolation exercise that primarily targets your back. Pulling the bar down in an arc with your arms straight helps to remove muscle groups like biceps from the movement, and allows you to focus your attention on your back. You can further adjust where in your back you’re targeting by moving your hands closer to the ends of the bar.
3. V-Bar Pulldown
90 mSCORESWAPPED 876 TIMESThe V-Bar Pulldown is a compound exercise targeting the upper back, specifically the latissimus dorsi, with added emphasis on the middle back and biceps. Using a V-Bar allows for a neutral grip, which can reduce shoulder strain and increase the focus on the lats over the standard bar pulldown. This variation is particularly beneficial for those looking to enhance grip strength and provide a more comfortable wrist position, potentially allowing for heavier lifts and increased muscle engagement.
- Intermediate
- Back
- Lat Pulldown
4. Cable Row
99.8 mSCORESWAPPED 819 TIMESCable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.
5. Dumbbell Row
99.9 mSCORESWAPPED 682 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
6. Wide Grip Lat Pulldown
90.6 mSCORESWAPPED 581 TIMESTargets the latissimus dorsi, biceps, and upper back. This variation with a wider grip emphasizes the outer lats, enhancing back width and posture. Ideal for those aiming to strengthen and broaden their back, improving both aesthetics and functional pull strength.
- Intermediate
- Back
- Lat Pulldown
7. Hammerstrength High Row
91.5 mSCORESWAPPED 560 TIMESHammerstrength High Row is a compound exercise that primarily targets your back. This movement is somewhere in between a Lat Pull Down and a Seated Row. The Hammerstrength Machine helps restrict your range of motion by moving on a set path, and adds a ton of stability to the movement. This is a great exercise for building strength, and the use of a machine allows you to focus more of your efforts on exertion rather than form.
8. Reverse Grip Pull Down
91 mSCORESWAPPED 557 TIMESThe Reverse Grip Pull Down is a compound exercise that primarily targets the latissimus dorsi but shifts more focus towards the lower lats and biceps due to the underhand grip. This variation can be easier on the wrists and elbows than the traditional overhand grip and allows for a closer grip, enhancing the activation of the targeted muscles. It's particularly beneficial for those seeking to increase the thickness of their lower lats and improve overall back strength and aesthetics.
9. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 392 TIMESDumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.
10. Machine Row
95.6 mSCORESWAPPED 375 TIMESLike other row variations, this is a compound exercise that primarily targets your back. Unlike other variations, using a machine restricts your range of motion, and adds a ton of stability to the movement. This is excellent exercise for learning or practicing the movement of a seated row.