Eccentryx / Exercise Atlas / back
Single-arm lat pulldown
Kneeling or seated, single handle, pull elbow to hip with slight lean away.
Muscles
- Primary
- lats
- Supporting
- biceps, teres major
Mechanics
- Pattern
- vertical pull
- Equipment
- cables
- Geometry
- 150° Pull Pivot
- Energy model
- Glycolytic Pathway (10-90s)
- 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
Substitutions
- Lat pulldown (cable)
- Pull-up (overhand)
- Negative pull-up (5 s lower)