Single-Arm Lat Pulldown
A one-arm cable pulldown using a D-handle, often from a half-kneeling or seated position. Trains each lat independently through a long range of motion.
Primary muscles
- Lats (Latissimus Dorsi)
Secondary muscles
- Teres Major
- Rhomboids
- Biceps
- Obliques
- Sets
- 3
- Reps
- 10–15 per side
- Rest
- 45–75s
How to perform
Main muscles working (thicker lines)
Starting position
Attach a D-handle to a high cable. Sit or half-kneel facing it, holding the handle in one hand with the arm extended overhead.
Brace the torso and let the lat stretch at the top.
Pull the elbow down toward the hip, bringing the handle to shoulder level.
Squeeze the lat at the bottom without twisting the torso.
Return slowly to full extension, then switch sides after the set.
Breathing: Exhale as you pull down, inhale as you return.
Coaching tips
Elbow to hip
Stay square
Big stretch at the top
Common mistakes
Rotating the torso to move the weight
Pulling mostly with the biceps
Shrugging at the top
Safety notes
Use a moderate load so the torso stays stable.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.