What should I feel during Single-arm lat pulldown?

Unilateral lat engagement — lean away slightly to get full stretch at top.

What are common mistakes with Single-arm lat pulldown?

Pulling with the arm instead of driving elbow to hip; No lean — reduces lat stretch; Torso rotating excessively at the bottom

How do I progress Single-arm lat pulldown?

Increase load or add a 1 s hold at the bottom.

What can I do instead of Single-arm lat pulldown?

Lat pulldown (cable), Pull-up (overhand), Negative pull-up (5 s lower)

Single-arm lat pulldown

Kneeling or seated, single handle, pull elbow to hip with slight lean away.

family=lat pulldownpattern=vertical pullforce=pullmechanic=compoundequipment=cable

Muscles

muscle emphasis · training guidance

latsPRIME

biceps68

teres major56

Primary: lats
Supporting: biceps, teres major

Mechanics

Pattern: vertical pull
Equipment: cables
Geometry: 150° Pull Pivot
Target feel: Unilateral lat engagement — lean away slightly to get full stretch at top.
Progression: Increase load or add a 1 s hold at the bottom.
Regression: Two-arm lat pulldown until unilateral coordination improves.

Watch for

Pulling with the arm instead of driving elbow to hip
No lean — reduces lat stretch
Torso rotating excessively at the bottom

Equipment context

Cable tension stays constant through the range, so the target muscle stays loaded at the bottom of each rep.

Substitutions

See all 36 lats exercises in the Atlas

Progression ladder

Beginner / regression: Two-arm lat pulldown until unilateral coordination improves.
Standard: Single-arm lat pulldown
Advanced / progression: Increase load or add a 1 s hold at the bottom.

Atlas metrics

Movement pattern: vertical pull
Primary target: lats
Supporting muscles: biceps, teres major
Equipment: cables
Joint geometry: 150° Pull Pivot
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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FAQ

How do I set up Single-arm lat pulldown?: Kneeling or seated, single handle, pull elbow to hip with slight lean away.
What should I feel during Single-arm lat pulldown?: Unilateral lat engagement — lean away slightly to get full stretch at top.
What are common mistakes with Single-arm lat pulldown?: Pulling with the arm instead of driving elbow to hip; No lean — reduces lat stretch; Torso rotating excessively at the bottom
How do I progress Single-arm lat pulldown?: Increase load or add a 1 s hold at the bottom.
What can I do instead of Single-arm lat pulldown?: Lat pulldown (cable), Pull-up (overhand), Negative pull-up (5 s lower)

Asset in production

Verified form media not published yet

This indexed Atlas page keeps the exercise metadata live while the verified form asset is in production. No generated or placeholder exercise media is shown here.

Movement family: lat pulldown
Force type: pull
Graph edges: 1360 Atlas movement links reviewed

Nearest visible substitute: Lat pulldown

nearest visible Atlas substitute found in 1 movement graph hop
movement graph path: Single-arm lat pulldown -> Lat pulldown
curated substitution in the Atlas
same target muscle: lats

Train Single-arm lat pulldown in Gym Mode → Browse the public Atlas →