VARIATIONS
- Wide Grip Lat PulldownBothPronatedWideLats · Back · Cable Machine · Lat Pulldown Machine
- Close-Grip Lat PulldownBothPronatedCloseLats · Back · Cable Machine · Lat Pulldown Machine
- Close-Grip Rope Lat Pull-downRopeBothLeaning backLats · Back · Cable Machine · Lat Pulldown Machine
- Cable Straight-Arm PulldownLats · Back · Cable Machine · Lat Pulldown Machine
- Cable Low RowLats · Back · Cable Machine
- Neutral Grip Lat PulldownBothFacing the anchorLats · Back · Cable Machine · Lat Pulldown Machine
- Close-Grip Front Lat PulldownBothSupinatedCloseLats · Back · Cable Machine · Lat Pulldown Machine
- Cable V-Bar PulldownV-barBothHips on a padLats · Back · Cable Machine · Lat Pulldown Machine
- Incline Close-Grip Cable PulldownLat barBothCloseLats · Back · Cable Machine · Incline Bench
- Cable Cross-Arm Lat PulldownBothStandingFacing the anchorLats · Back · Cable Machine · Lat Pulldown Machine
One Arm Cable Lat Pulldown
One hand pulls a single handle while seated.
This unilateral pull targets the latissimus dorsi to correct muscle imbalances and improve shoulder stability. It also engages the biceps and rhomboids through a controlled vertical pulling motion.
HOW TO DO IT
- Sit at the machine and secure your knees under the pad.
- Grasp the single handle with a neutral grip using one hand.
- Extend your arm fully overhead while keeping your torso upright.
- Pull the handle down toward your upper chest.
- Squeeze your shoulder blade down and back at the bottom.
- Slowly return the handle to the start with control.
COMMON MISTAKES
- Using momentum to swing the torso sideways.
- Cutting the range of motion short at the top.
- Pulling the handle behind the neck.
- Letting the shoulder rise during the pull.
TIPS
- Drive your elbow down toward your hip pocket.
- Keep your chest lifted throughout the entire movement.
- Avoid shrugging your shoulder toward your ear.
SAFETY
- Do not lean excessively to the side to move heavier weight.
- Ensure the knee pad is tight to prevent lifting off the seat.
DETAILS
- Muscles
- LatsBack
- Equipment
- Cable MachineLat Pulldown Machine
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Lat pulldown
- Handle
- D-handle
- Arms
- One
- Hand orientation
- Neutral (palms facing each other)
- Torso lean
- Upright
- Body position
- Seated
- Body support
- One knee and hand on a bench
- Pulley height
- High
SIMILAR EXERCISES
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Ratings
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