- EquipmentCable
- PatternPull
- Reps8 to 15 reps
- Joint loadNone flagged
- One side at a time
Attach a single handle to a high cable. Kneel or sit facing it and hold the handle in one hand with the arm straight overhead.
First cueKeep the torso still.
How to do the Single-Arm Lat Pulldown
Set up. Attach a single handle to a high cable. Kneel or sit facing it and hold the handle in one hand with the arm straight overhead.
- Pull the elbow down toward your hip.
- Pause with the lat squeezed.
- Let the arm rise under control to a full stretch.
- Switch sides after the set.
Form cues
- Keep the torso still.
- Pull the elbow to the pocket.
- Feel the stretch at the top.
Common mistakes
- Leaning sideways to pull.
- Pulling with the biceps alone.
Muscles worked
Main target: Lats. The latissimus dorsi is the widest muscle of the back, running from the lower spine and pelvis up under the arm to the upper arm bone. It pulls the arm down and back: pull-ups, pulldowns and the start of a deadlift.
On the way: Biceps.
Its other side: Chest, Front delts and Triceps, in the horizontal push and pull pattern.
Its other side: Side delts and Triceps, in the overhead press and pull pattern.
What to pair it with
Movements that round out a workout with the Single-Arm Lat Pulldown, from the same catalog the StatBlockFit app logs.
- Cable Upright Row Superset partner: it trains the other side of the overhead press and pull pattern, so the two can alternate.
- Seated Cable Row Same pull session: it trains the upper back.
- Face Pull Same pull session: it trains the rear delts.
- Cable Shrug Often left out: it trains the traps, a job the moves above leave undone.
A complete workout around it
5 movements, the Single-Arm Lat Pulldown first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Single-Arm Lat Pulldown 3 × 8 to 15 reps
- Cable Upright Row 3 × 10 to 15 reps
- Seated Cable Row 3 × 8 to 15 reps
- Face Pull 3 × 12 to 20 reps
- Cable Shrug 3 × 10 to 20 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Pull-Up
Bodyweight
Gym or cable swap
Machine High Row
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Lat Pulldown.
Other variations of the Lat Pulldown: Neutral-Grip Pulldown, Straight-Arm Pulldown and Machine High Row.
Do before it: Scapular Pull-Up (shoulder blades), Thoracic Rotation (upper back range), Band Pull-Apart (shoulder blades) and Dead Hang (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Single-Arm Lat Pulldown is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Single-Arm Lat Pulldown?
Set up: Attach a single handle to a high cable. Kneel or sit facing it and hold the handle in one hand with the arm straight overhead. Steps: 1. Pull the elbow down toward your hip. 2. Pause with the lat squeezed. 3. Let the arm rise under control to a full stretch. 4. Switch sides after the set. Form cues: Keep the torso still. Pull the elbow to the pocket. Feel the stretch at the top. Common mistakes: Leaning sideways to pull. Pulling with the biceps alone.
What muscles does the Single-Arm Lat Pulldown work?
It trains the lats as its main target and works the biceps on the way.
What can I do instead of the Single-Arm Lat Pulldown?
At home: Pull-Up. In a gym: Machine High Row. Each trains the same main muscle.
What should I pair the Single-Arm Lat Pulldown with?
Good partners in the same workout are Cable Upright Row, Seated Cable Row, Face Pull and Cable Shrug.
How heavy should the Single-Arm Lat Pulldown be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.