How to do the Single Arm Lat Pulldown
- Sit with your thighs secured; grip the handle with one hand, reaching overhead.
- Lean back a little, keeping your back flat and your ribs down.
- Pull the handle down by driving your elbow toward your side.
- Return slowly to the starting position, fully extending your arm again.
- Do all reps on one arm before switching to the other side.
Full technique — 7 steps
- Sit at the pulldown station and secure your thighs firmly under the pads.
- Grip the handle with one hand and reach overhead until that arm is fully extended.
- Set your torso tall with a slight lean back and keep your ribs down.
- First pull your shoulder down away from your ear, then drive your elbow down toward your side.
- Continue pulling until the handle reaches around upper chest or shoulder level without twisting.
- Let the handle rise under control until your arm is fully extended overhead again.
- Complete all reps on one side before switching arms and matching the same reps.
Common mistakes
- Twisting the torso during reps
- Yanking the handle with momentum
- Stopping short of full overhead reach
- Shrugging the shoulder up
- Turning it into a row
Form cues
- Drive elbow down
- Keep ribs down
- Pull into your side
- Reach fully overhead
- Stay square to machine
