Overview and Benefits

The single arm lat pulldown cable is a unilateral variation of the traditional lat pulldown performed on a cable machine. Rather than pulling a centered bar with both arms, you attach a single handle and execute the pull with one arm at a time. This modification creates a unique training stimulus by isolating each latissimus dorsi independently, compelling core stabilization, and forcing the working side to produce all of the pulling force without assistance from the contralateral side. The movement is simple in appearance but rich in application for athletes, physique athletes, and general gym-goers.

Using a single arm lat pulldown cable enhances proprioception and motor control. Because each arm works independently, the nervous system must coordinate scapular retraction, shoulder extension, and trunk stability in a more isolated manner than bilateral pulls. This leads to better neural adaptations that can transfer to single-arm sportspecific tasks like throwing or grappling. Additionally, the unilateral stimulus can highlight and correct strength or size asymmetries, making it a powerful tool when preparing for balanced development or rehabilitating a weaker side.

Beyond symmetry and control, this exercise offers practical benefits such as improved range of motion and better mind-muscle connection. When performed deliberately, trainees often report a more focused contraction in the lower lat fibers and improved scapular mechanics. The cable system’s consistent resistance throughout the range allows for continuous tension on the target muscles, which can be more effective for hypertrophy compared to free-weight movements where momentum or locking points reduce tension.

Muscle groups targeted

The primary muscle targeted during a single arm lat pulldown cable is the latissimus dorsi — specifically the lower and middle portions responsible for shoulder extension and adduction. Secondary muscles include the teres major, rhomboids, middle and lower trapezius, posterior deltoid, and the long head of the triceps. Importantly, the scapular stabilizers and rotator cuff muscles (especially the infraspinatus and teres minor) are engaged to maintain proper humeral head positioning.

Core and oblique muscles act isometrically to prevent rotation during the unilateral pull. The contralateral side of the trunk is particularly active to resist twist and maintain an upright torso. This makes the exercise not only a back developer but also a functional anti-rotational drill when heavy unilateral loading is used. In practice, you’ll notice tension tracking along the outside of the ribs into the hip, reflecting lat engagement, and a deeper contraction near the inferior scapula when the movement is executed with a full, controlled range.

Examples: When performing a single arm pulldown to the chest with a neutral grip, emphasis shifts slightly toward the rhomboids and mid-traps compared to a pronated grip which biases the lats. Small grip changes and elbow path adjustments can selectively emphasize different back fibers, offering a versatile tool for targeted back development.

Advantages of unilateral training

Unilateral training through exercises like the single arm lat pulldown cable delivers specific advantages: it identifies and corrects inter-limb strength imbalances, improves single-side functional strength, enhances core stability, and reduces compensatory patterns that can develop in bilateral lifts. For lifters with a dominant side, unilateral work ensures the weaker side receives equal volume and time under tension, which over time promotes symmetry and injury resilience.

From a programming standpoint, unilateral exercises are invaluable for carryover to sport-specific movements that rarely use perfectly symmetrical bilateral output. They also allow individualized loading strategies: you can load the stronger side heavier while still providing meaningful stimulus to the weaker side without risking overtraining. Rehabilitation professionals often prefer unilateral cable exercises because the cable’s consistent line of pull can be easily modified for pain-free ranges and progressive overload.

Practical tips: Start each session with the weaker side, keep reps equal between sides, and consider adding an extra set or slightly higher reps on the weaker side to accelerate recovery. Use unilateral work as a diagnostic and corrective tool — tracking progress side-by-side will reveal if technique adjustments, mobility work, or load reduction are needed.

Technique and Form

Mastering technique for the single arm lat pulldown cable ensures the targeted muscles receive maximal stimulus while minimizing risk to the shoulder joint and lower back. Begin with a deliberate setup: adjust the seat and knee pad so your feet are flat and locked under the pad to prevent you from rising during the pull. Position the cable handle at the highest setting and set the weight to a load that allows strict control — it’s better to underload when learning form than to chase heavier plates with poor mechanics.

Before pulling, establish a neutral spine: chest slightly up, shoulders down and back, and a subtle engagement of the core. Reach up and grab the handle with the working hand, and allow the scapula to elevate and protract slightly on the eccentric portion. This pre-stretch creates a stronger concentric contraction when you initiate the pull. Ensure your torso remains upright; a slight lean back (10–15 degrees) is acceptable to maintain vertical plane alignment but avoid excessive leaning which turns the movement into a row.

Perform the movement with a controlled tempo: a deliberate 1–2 second concentric (pull) focusing on scapular depression and retraction, followed by a 2–3 second eccentric (release) maintaining tension. Use the mind-muscle connection to pull the elbow down and back rather than pulling with the hand — visualize driving the elbow toward the hip. Keep the non-working hand free for balance or lightly holding the machine post for stability. Avoid using momentum or jerking the torso; if momentum appears, reduce the weight and slow the tempo.

Setup and starting position

Start by selecting the appropriate handle: single D-handle, rope with one side secured, or stirrup attachment can all work. Adjust the seat height so that when you sit, your upper arms can move freely from the fully extended to fully contracted positions without hitting the machine. Secure your thighs under the knee pad to prevent you lifting your torso during the pull. Plant your feet flat and maintain a slight, steady arch in the lower back — not an exaggerated lordosis — to promote a stable but unswayed spine.

Grip selection influences muscle emphasis: a pronated (overhand) grip emphasizes lat width and the long head of the triceps less, while a neutral grip (palm facing in) can feel more shoulder-friendly and encourages mid-lat recruitment. Use a full grip (thumb wrapped) for heavier sets to maximize control; for lighter, high-rep sets, you can use a looser grip to enhance the mind-muscle connection. Establish the starting point by letting the working arm hang fully overhead with a controlled scapular protraction to load the lat properly before initiating the pull.

Common setup cues: 'chest up, shoulder blades down,' 'lead with the elbow, not the hand,' and 'stop short of shrugging at the top' to maintain lat dominance and protect the upper trapezius. If you feel pinching in the front of the shoulder, reduce range or switch to a neutral grip and reassess setup mechanics.

Movement phases and breathing

The movement divides into distinct phases that, when executed deliberately, maximize muscular tension and reduce injury risk. Phase one is the eccentric preload: allow the working arm to fully extend overhead while keeping the scapula engaged. Breathe in during this phase to allow for core bracing. Phase two is the concentric pull: exhale as you pull the elbow down and back, driving it toward the torso. Focus on achieving scapular depression and retraction — this ensures the lats and mid-back do the majority of the work rather than the biceps or upper traps.

The top of the movement occurs when the elbow passes the torso and the scapula is fully retracted; pause briefly for 0.5–1 second to feel the peak contraction. Phase three is the controlled eccentric return: breathe in and slowly allow the arm to extend back to the starting position, maintaining tension throughout. Controlling the eccentric phase is crucial for hypertrophy goals since it increases time under tension and reduces reliance on momentum, which commonly undermines bilateral lat pulldowns.

Breathing rhythm matters: inhale during the load and eccentric, exhale during the pull. This pattern promotes intra-abdominal pressure when needed while supporting a consistent tempo. For heavy strength sets, use bracing breaths — inhale and brace the core, then exhale slightly during the concentric for maximal force transfer. Avoid breath-holding across multiple reps to reduce unnecessary blood pressure spikes.

Common mistakes and corrective cues

Several typical mistakes reduce the effectiveness of the single arm lat pulldown cable and increase injury risk. First is excessive torso leaning or twisting. If the torso rotates to assist the pull, the lat’s isolation is compromised and spinal stress increases. Cue: 'braces and small lean only' and consider lightly holding the machine with the non-working hand to stop torso rotation. Second is shoulder elevation or shrugging — this transfers work to the traps instead of the lats. Cue: 'pull through the elbow, keep shoulder down.'

Another frequent error is using the forearm and hand to pull, which leads to biceps dominance. To correct this, emphasize elbow-driven cues and reduce weight if necessary. Momentum or rapid jerks on the concentric are signs of overload; slow the tempo and focus on a controlled eccentric. Finally, incomplete range of motion — either not fully stretching overhead or not pulling to a full contraction — limits hypertrophy and neuromuscular control. Corrective drills include eccentric-only reps, partial-tempo reps, and light band-assisted overhead stretches to safely increase range.

Progressive corrective strategies: film a set from the side to check torso alignment, practice unilateral pulls with lighter loads for higher reps emphasizing form, and incorporate scapular retraction/depression drills and thoracic mobility work if range or posture issues persist.

Programming, Variations, and Equipment

Programming the single arm lat pulldown cable depends on your goals: strength, hypertrophy, endurance, or rehabilitation. For strength, prioritize lower reps with heavier loads (3–6 reps) and longer rest (2–3 minutes). For hypertrophy, aim for moderate loads with 6–12 reps and 60–90 seconds rest to maximize mechanical tension and metabolic stress. For endurance or muscular conditioning, use lighter loads in the 12–20+ rep range with shorter rest periods. Because unilateral work places unique demands on stabilization, include it 1–3 times per week depending on training volume and recovery capacity.

When integrating this exercise into a program, consider pairing it with complementary movements. For example, follow single arm pulldowns with horizontal pulling (single-arm rows) to fully target the back from multiple planes. Alternatively, use it early in a workout as a primary vertical pull when fatigue levels are low to maximize technique and mind-muscle connection. For corrective purposes, incorporate unilateral pulldowns at the beginning of a session or as an accessory after compound lifts to balance development.

Equipment choices influence the feel and execution. Cable machines with high-quality, smooth pulleys provide consistent tension through the range and allow subtle angle adjustments. Handles and attachments change the grip and muscle emphasis: D-handles and single stirrups are versatile for neutral or pronated pulls, while a short straight bar or rope (using one side) can create unique paths and greater scapular freedom. Choosing quality machine setup and the correct attachment will optimize safety and muscle targeting.

Rep ranges and progressions

Choose rep ranges aligned with your training outcome. For strength: 3–6 reps at 85–95% of your one-rep max (1RM) for unilateral pulls focusing on maximal force production and neural adaptation. For hypertrophy: 6–12 reps at 65–80% of 1RM emphasizing controlled tempo and full range. For endurance and metabolic conditioning: 12–20+ reps at 50–65% of 1RM with shorter rest. Because unilateral work often reveals a weaker side, progressive overload should be managed asymmetrically at first: perform equal sets for both sides but consider adding an additional 1–3 reps or a small volume boost to the weaker side until parity is reached.

Progression examples: increase load by 2.5–5% when you can complete the upper bound of your target rep range for all prescribed sets and both sides with strict form. Alternatively, progress by improving tempo (slower eccentrics), increasing time under tension, or adding isometric holds at peak contraction. For rehabilitation or novice lifters, progress via adding reps and improving technique before increasing weight.

Variations and alternatives

Several variations can be used to emphasize different fibers or accommodate shoulder issues. Neutral-grip single arm pulldowns (palm facing the body) are generally shoulder-friendly and encourage lower-lat activation. Wide-grip single-arm pulls — using a handle attached further from the tower — can create a longer lever and target different fibers but increase shoulder torque, so use caution. Kneeling single-arm pulldowns with the torso more upright change the line of pull and emphasize the lower lat and scapular control.

Alternatives include single-arm dumbbell rows, single-arm machine rows, and one-arm high-to-low cable rows, each offering slightly different angles and stability demands. For home gym setups, use a resistance band anchored overhead to simulate the pulldown path — focus on slow eccentrics and scapular control. These alternatives are useful if cable machines are unavailable or when variety is needed to overcome plateaus.

Choosing attachments and machines

Select attachments based on comfort and training goals. A single D-handle offers clean, neutral hand positioning and easy grip changes. A short straight bar (one side only) provides a pronated option for wide lat emphasis. Rope attachments used unilaterally can allow a deeper contraction at the bottom and a unique scapular path, though they may feel less stable under heavy loads. Pay attention to handle thickness — thicker handles reduce forearm involvement and can increase lat recruitment for some lifters.

Machine quality matters: smooth pulleys, a well-padded seat, and a secure knee pad reduce compensatory movements. If you’re choosing equipment for a gym or home, prioritize durability and adjustability — the ability to fine-tune seat height and handle position directly impacts performance and safety. Maintain your equipment by checking cables, pulleys, and attachments regularly to avoid unexpected failures that could cause injury.

Safety, Mobility, and Troubleshooting

Shoulder health is paramount when performing unilateral lat pulldowns. The glenohumeral joint must be stable while the scapula moves through depression and retraction. If you have a history of shoulder impingement or rotator cuff issues, start with a neutral grip and lighter loads, and limit range to pain-free positions. Incorporate rotator cuff strengthening and scapular stabilization drills—such as banded face pulls, prone Y/T raises, and scapular push-ups—into your warm-up and conditioning work to build resilience.

Mobility considerations include thoracic spine extension and scapular upward rotation. Limited thoracic mobility often forces compensatory lumbar extension or shoulder elevation during pulldowns. Spend time foam rolling, doing thoracic extension drills over a bench or foam roller, and performing dynamic shoulder openers prior to heavy unilateral sessions. If you detect asymmetrical range or strength, use mobility tests to distinguish between a structural restriction and a motor control issue—addressing the root cause prevents recurring imbalance.

Load management is critical: unilateral exercises might feel harder than bilateral equivalents because stabilizers work harder. Scale volume to recovery — reduce total unilateral tonnage if fatigue or soreness impairs your form. Troubleshoot common problems by video recording sets, comparing sides, and logging asymmetries. Often a small technical change, like adjusting seat height by 1–2 cm or switching to a neutral grip, resolves persistent issues without removing the exercise entirely.

Shoulder health and mobility considerations

Prioritize scapular mechanics: ensure you can depress and retract the scapula actively before loading. If scapular control is poor, regress to lower loads and practice scapular pull-down drills with light resistance. Complement single arm lat work with internal/external rotator cuff exercises and soft-tissue work on the posterior shoulder. Thoracic mobility drills — such as seated rotations and foam roller extensions — reduce compensatory lumbar movement and improve the lat’s ability to lengthen and contract effectively.

If you experience anterior shoulder pain during the exercise, stop and test with a neutral grip or reduced range. Pain signals may indicate impingement or tendinopathy; consult a clinician for persistent pain beyond 1–2 sessions. For most trainees, progressing slowly with a focus on technique and mobility mitigates risk and supports long-term shoulder health.

Load management and programming tips

Because unilateral work taxes stabilizers, treat single arm lat pulldowns as moderate-to-high neural demand exercises. Implement them early in the workout when energy and coordination are optimal if your goal is hypertrophy or strength. When using them for conditioning or metabolic work, consider shorter rest and higher reps but reduce absolute load to protect form. Track sets and reps per side to ensure balanced volume and consider periodizing unilateral emphasis — phases of higher unilateral volume for corrective focus followed by phases emphasizing bilateral strength transfer.

Typical weekly structure: for general hypertrophy or balance, 2 sessions per week with 3–4 sets of 8–12 reps per side. For strength emphasis, 1–2 sessions per week with 3–5 sets of 3–6 reps per side alongside heavier bilateral pulling. Monitor recovery by subjective soreness, performance consistency, and range of motion; reduce volume or intensity if form deteriorates or pain emerges.

FAQs

Is the single arm lat pulldown cable better than a two-arm lat pulldown for building a wider back?

The single arm lat pulldown cable is not inherently better or worse than a two-arm lat pulldown; rather, it offers different advantages that can complement bilateral training. For width specifically, bilateral pulldowns can allow you to move more absolute load and may be more efficient for overall hypertrophy when used correctly. However, single-arm pulldowns shine in addressing side-to-side imbalances, increasing mind-muscle connection, and improving scapular mechanics. When your weaker side limits your bilateral performance, unilateral work helps equalize strength and muscle mass over time. Best practice: combine both bilateral and unilateral vertical pulling across training cycles — use bilateral pulls for heavier compound stimulus and single-arm pulldowns for targeted correction and enhanced activation.

How do I correct a strength imbalance between my left and right lats?

Correcting a unilateral strength imbalance requires deliberate programming and testing. First, quantify the difference by using single-arm working sets to failure or a fixed rep scheme and compare load or reps on each side. Prioritize the weaker side by starting your unilateral work on that side, ensuring identical volume and technique, and consider adding 1–2 extra sets or 1–3 additional reps on the weaker side. Avoid loading the stronger side more heavily to chase performance; the goal is to elevate the weaker side. Include accessory stability and mobility work for the shoulder girdle and thoracic spine, and reassess every 4–8 weeks. If imbalance persists despite consistent corrective measures, consult a strength coach or physical therapist to rule out neuromuscular inhibition, structural issues, or movement pattern compensations.

What grip should I use to emphasize the lats with a single arm lat pulldown cable?

A neutral grip (palm facing inward) is often the safest and most effective for emphasizing the lower lats while minimizing shoulder strain. A pronated grip (palm facing away) can broaden the upper ribcage and increase lat width engagement but may increase anterior shoulder torque for some lifters. For those with shoulder discomfort, a neutral grip combined with a slightly more vertical elbow path tends to feel better. Experiment across grips and monitor which produces the best contraction and minimal discomfort. Use the cue 'pull the elbow to the hip' with any grip to maintain lat-dominant recruitment.

What are recommended rep ranges and sets for hypertrophy using single arm lat pulldowns?

For hypertrophy, use 6–12 reps per set with 3–4 sets per side, resting 60–90 seconds between sets. Focus on controlled tempo (1–2s concentric, 2–3s eccentric) and a full range of motion to maximize mechanical tension and time under tension. If you’re adding unilateral work to an existing routine, ensure total weekly volume is balanced — 6–12 sets per week per side for the lats is a reasonable hypertrophy target depending on training age and recovery. Track progress by load increases, improved contraction quality, and symmetry improvements across weeks.

How should I progress weight safely on unilateral pulldowns?

Progress gradually: increase weight by the smallest increments available (often 2.5–5%) only when you can complete the top of your target rep range with strict form for all sets and both sides. Alternatively, progress via volume (additional sets or reps) or tempo improvements (slower eccentrics). Because unilateral work requires extra stabilization, avoid sudden large jumps in load that compromise form. Log your loads and reps for each side and use the weaker side as the limiter — only increase both sides’ loads when the weaker side can handle the new resistance with perfect technique.

What causes shoulder pain during single arm lat pulldown cable, and how can I fix it?

Shoulder pain often stems from poor scapular mechanics, limited thoracic mobility, or excessive range of motion that impinges anterior structures. To fix it, reduce range to pain-free positions, switch to a neutral grip, and decrease load. Incorporate rotator cuff and scapular stabilizer exercises (band external rotations, face pulls, scapular depressions). Perform thoracic mobility drills to allow proper scapular rotation. If pain persists despite modifications, stop the exercise and consult with a healthcare professional to rule out tendinopathy, labral issues, or structural pathology.

Can beginners safely perform single arm lat pulldowns?

Yes, beginners can perform single arm lat pulldowns safely if introduced with light loads and a focus on technique. Start with a low weight, prioritize the scapular control and elbow path, and use higher reps (12–15) to develop neuromuscular coordination. Beginners should balance unilateral work with bilateral pulling to gradually build strength. Coaching cues, video feedback, and slower tempos accelerate skill acquisition and reduce injury risk. If facility limitations exist, a resistance band anchored overhead can replicate the movement for initial learning.

What warm-up and mobility drills should I do before performing single arm pulldowns?

An effective warm-up includes dynamic shoulder and thoracic mobility drills, light band pulls, and activation sets. Start with band pull-aparts, face pulls, and scapular pull-downs for 8–12 reps each to prime the scapular stabilizers. Add thoracic rotations, cat-camel progressions, and foam-roller thoracic extensions for 5–10 reps to enhance upper back mobility. Perform 1–2 light working sets of single arm pulldowns at 50% of your training load for 8–12 reps to refine movement patterns before heavier sets. This sequence reduces injury risk and improves immediate performance.

How should I combine single arm lat pulldowns with other back exercises?

Combine unilateral pulldowns with horizontal pulls and posterior chain work to comprehensively develop the back. A typical back session could include: 1) heavy bilateral compound pull (e.g., weighted pull-up or heavy two-arm pulldown), 2) single arm lat pulldown for unilateral emphasis and symmetry (3–4 sets), 3) single-arm or bilateral rows to target mid-back thickness, and 4) accessory movements like face pulls and rear delt raises for shoulder health. Alternate emphasis across training weeks — some cycles favor unilateral corrective work and higher volume, while others prioritize bilateral heavy strength for force production.