How to do the Single-Arm Lat Pulldown
Step by step
- Attach a single handle to the high pulley and sit or kneel facing the machine.
- Reach up and grab the handle, letting the shoulder stretch tall at the top.
- Pull the handle down and slightly behind you, driving the elbow toward your hip.
- Feel the lat squeeze at the bottom without twisting your torso.
- Let the arm rise back up under control to a full stretch, then repeat and switch sides.
The thing people get wrong
Let the shoulder blade travel up at the top and down as you pull - do not just bend the elbow.
Coaching cue
Squeeze your armpit down toward your hip at the bottom of every pull.
Make it easier or harder
- Easier: Kneel down and use a lighter weight so you are not pulled off balance.
- Harder: Pause two seconds at the bottom of each rep.
Muscles worked
- Primary: Lats
- Secondary: Biceps, Core, Forearms
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.