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Single-Arm Cable Lat Pulldown
A unilateral high-cable vertical pull targeting the latissimus dorsi with assistance from the elbow flexors.
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Target
Back
Category
Upper body · Strength
Difficulty
Intermediate
Sets
3
Reps
8-12 per arm
Execution
How to perform
1. Attach a single handle to a high pulley and sit or kneel in a stable position beneath it.
2. Reach overhead through a comfortable shoulder range and brace your torso.
3. Drive your working elbow down toward your ribs without twisting or leaning far backward.
4. Return slowly to comfortable arm extension and complete both arms.
Suggested rest: 90 seconds between sets.
Technique
Key form tips
- 1Attach a single handle to a high pulley and sit or kneel in a stable position beneath it
- 2Reach overhead through a comfortable shoulder range and brace your torso
- 3Keep each repetition controlled and maintain tension through Back.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Back to force extra repetitions.