Single-arm pull-down

The single-arm pull-down is a variation on the lat pull-down that is performed one arm at a time, usually with a D-shaped handle and a cable stack. Many lifters find they can feel the lat (latissimus dorsi) muscles working better with single-arm variations.

Benefits

Targets the latissimus dorsi muscles
Hits more of the lower-lat muscle fibers than the bar handle version
Allows for greater range of motion than the bar handle version

Type: Strength
Main Muscle Worked: Lats
Equipment: Machine
Level: Intermediate

7.3

Average

Single-arm pull-down Images

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Single-arm pull-down Instructions

Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.
Pull the handle down, squeezing your elbow to your side as you flex the elbow.
Pause at the bottom of the motion, and then slowly return the handle to the starting position.
For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.