Exercise library
Back
Single-Arm Lat Pulldown
- Primary muscle
- Back
- Also works
- Biceps
- Equipment
- Cable
- Movement pattern
- Vertical pull
- Role in a program
- Primary
How to do it
Attach a single handle to the high pulley and grip it with one hand while seated or kneeling. Pull the handle down and back toward your hip, feeling the lat contract, then return under control.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the back — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Cable PulloverCableVertical pull
- Close-Grip Lat PulldownCableVertical pull
- Kneeling Cable PulldownCableVertical pull
- Lat PulldownCableVertical pull
- Neutral-Grip Lat PulldownCableVertical pull
- Reverse-Grip Lat PulldownCableVertical pull
No-equipment alternatives
Training at home or on the road — bodyweight options for the back: