Single-Arm Pull-Down 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Lat Pull-Down Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Arm Pull-Down is an isolation exercise that targets the latissimus dorsi while also engaging the biceps as a secondary muscle. Performed using a lat pull-down machine with one arm at a time, it allows for greater focus on each side of the back, helping to improve muscle balance and mind-muscle connection. This movement emphasizes controlled pulling through the lats, enhancing width and definition in the upper body while promoting better muscle symmetry and stability.
How to Perform
Adjust the seat height so when you sit your thigh pads hold your legs firmly and your chest is aligned under the pulley; select a manageable weight.
Attach a single-handle to the lat pull-down pulley and sit facing the machine with feet flat, knees under the pads, and a slight arch in your lower back.
Reach up with one arm and grasp the handle with a neutral or underhand grip (palm facing you), keep the opposite hand resting on your thigh or holding the machine for stability.
Start with your working arm fully extended overhead, shoulder blade up but not shrugged, chest lifted, and eyes forward.
Brace your core and inhale slightly to prepare, then initiate the movement by pulling your elbow down and back, driving the motion with the lat rather than the forearm.
Pull the handle toward the upper chest or just below the sternum while squeezing the lat and drawing the elbow past your torso; avoid twisting your torso to help the pull.
Pause briefly (about 0.5–1 second) at the bottom of the movement while maintaining a lat contraction and keeping the shoulder blade depressed and retracted.
Exhale as you slowly return the handle to the start, extending the arm with control until the lat is gently stretched and the elbow is near full extension.
Maintain a controlled tempo (for example 2 seconds down, 1 second pause, 2–3 seconds up), avoid using momentum or jerky motions.
Complete the desired reps on one side, then switch to the other arm, keeping total sets balanced between sides to improve symmetry.
Common internal cues: “lead with the elbow,” “keep chest up,” and “feel the stretch at the top,” while avoiding pulling with the wrist or collapsing the torso.
Progress by increasing weight gradually, improving tempo control, or adding a pause at peak contraction, and stop if you feel sharp shoulder pain.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your torso stable and avoid leaning backward to isolate the lats.
Lead the movement with your elbow, not your hand or wrist.
Maintain a controlled tempo; avoid using momentum to pull the weight.
Fully extend the arm at the top to get a proper lat stretch.
Squeeze the lat at the bottom of the pull for maximum contraction.
Keep your shoulder blade depressed and retracted throughout the movement.
Avoid shrugging the shoulder or letting it rise toward the ear.
Focus on one arm at a time to correct muscle imbalances.
Use a weight that allows full range of motion without compromising form.
Keep the non-working hand stable on the machine or thigh for support.
How Not to Perform
Do not lean backward or swing your torso to pull the weight.
Do not use your wrist or forearm to lift instead of the lat.
Do not shrug or raise the shoulder toward the ear.
Do not jerk or use momentum to complete the movement.
Do not shorten the range of motion by stopping before full lat contraction or stretch.
Do not grip the handle too tightly, which can transfer tension to the forearm.
Do not allow the non-working side to twist or destabilize your body.
Do not use excessively heavy weight that compromises form.
Do not lock the elbow aggressively at the top or bottom.
Do not rush through reps; maintain controlled tempo for proper muscle engagement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
