How to do the Cable Single-arm Lat Pulldown
Clip a single handle to the high pulley and sit or kneel beneath it.
Hold the handle with one arm extended overhead.
Pull your elbow down to your side, squeezing your back.
Let the handle rise under control and finish all reps before switching arms.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The widest muscles of your back pull the arms down and back. Pull-ups, pulldowns and rows with the elbows close to the body build the V-taper.
Alternatives
Same muscles, similar movement: swap in one of these if the Cable Single-arm Lat Pulldown doesn’t suit your gym or your joints.
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