Single Arm Lat Pulldown (Cable)

A unilateral back exercise using a cable machine where you perform single-arm lat pulldowns to address strength imbalances and increase stability demands.

Instructions

1. Sit at a lat pulldown machine with your feet firmly planted on the floor.
2. Reach up and grasp a single handle attached to the high pulley with one hand using a neutral grip.
3. Sit upright and position yourself so you have a slight forward lean at the torso.
4. Pull the handle down toward your side by retracting your shoulder blade and flexing your lat.
5. Bring the handle down to approximately mid-torso height.
6. Slowly return the handle to the starting position with control.
7. Complete all reps on one side before switching to the other side.

Tips

• Unilateral training exposes strength imbalances between sides
• Focus on a strong mind-muscle connection with your working lat
• Keep your torso upright and avoid excessive rotation during the pulldown
• Control the eccentric (return) portion to maximize lat engagement
• This variation increases core stability demands due to the unilateral load