Which muscles does the single arm lat pulldown work?

The single arm lat pulldown mainly works your lats. It also involves your biceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the single arm lat pulldown in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Single Arm Lat Pulldown: how to do it and muscles worked

The single arm lat pulldown mainly works your lats, with help from your biceps. You need a cable machine.

Muscles worked

Main

Lats

Helping

Biceps

How to do the single arm lat pulldown

1
Sit at the pulldown station with a single handle attached, thighs secured. Hold the handle with one hand, sit tall, and let your arm extend overhead.
2
Pull the handle down to your shoulder or upper chest, driving your elbow down and squeezing your lat. Return slowly until your arm is straight.
3
Breathe out as you pull and in as you return, about three seconds. Finish all reps on one arm, then switch.

Form tip: Keep your shoulders square and do not twist your torso to pull more weight.

Common questions

Which muscles does the single arm lat pulldown work?: The single arm lat pulldown mainly works your lats. It also involves your biceps.
What equipment do I need for the single arm lat pulldown?: You need a cable machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the single arm lat pulldown in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More lats exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.