How to do the Single-Arm Cable Lat Pulldown
- Attach a handle to a high pulley and kneel facing the cable.
- Draw one elbow down toward your hip while keeping both shoulders level.
- Reach back up slowly and train both sides.
Common mistakes
- Rotating your chest away from the pulley to finish the pull.
- Bending your wrist to move the handle farther.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Neutral-Grip Lat Pulldown · Machine
- Lat Pulldown · Machine
- Resistance Band Lat Pulldown · Resistance bands
Frequently asked questions
What muscles does the Single-Arm Cable Lat Pulldown work?
Primary muscle group: Back. Secondary muscles: biceps, lower traps, core.
How many reps should I do for the Single-Arm Cable Lat Pulldown?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Single-Arm Cable Lat Pulldown?
Compare the setup and equipment for these alternatives: Neutral-Grip Lat Pulldown, Lat Pulldown, Resistance Band Lat Pulldown.