Lat Pulldown - Single Arm

The imbalance equalizer — unilateral vertical pull for correcting asymmetries, increasing ROM, and building anti-rotation core strength

---

⚡ Quick Reference

Aspect	Details
Pattern	Vertical Pull (Unilateral)
Primary Muscles	Lats, Upper Back
Secondary Muscles	Biceps, Core, Obliques
Equipment	Cable Machine with D-Handle
Difficulty	⭐⭐ Intermediate
Priority	🟡 Accessory / 🔵 Corrective

Movement Summary

Key Advantages Over Bilateral Pulldowns

Benefit	Why It Matters
Fixes Imbalances	Each side must work independently
Increased ROM	Single arm allows greater stretch and contraction
Core Anti-Rotation	Obliques work hard to prevent torso twist
Mind-Muscle Connection	Full focus on one lat at a time
Exposes Weaknesses	Can't compensate with stronger side
Addresses Asymmetries	Common in athletes, desk workers

Single Arm vs Bilateral Comparison

Aspect	Bilateral (Standard)	Single Arm	Winner for Specific Goal
Total Load	Higher (both arms)	Lower (one arm)	Bilateral (strength)
Core Activation	█████░░░░░ 45%	████████░░ 82%	Single Arm (core)
ROM	Good	Extended	Single Arm (hypertrophy)
Balance/Symmetry	Can compensate	Forces balance	Single Arm (corrective)
Time Efficiency	1 set = both sides	2 sets = both sides	Bilateral (efficiency)
Mind-Muscle	Divided attention	Full focus	Single Arm (connection)

---

🎯 Setup

Starting Position

1. Seat height: Standard lat pulldown position
   • Thighs under knee pad comfortably
2. Knee pad: Very secure — critical for unilateral stability
   • Tighter than bilateral due to rotation forces
3. Attachment: Single D-handle
   • Can use neutral, overhand, or underhand grip
4. Body position: Seated centered on machine
   • Don't offset toward working side
5. Non-working arm: Options vary by goal
   • Hold machine frame for stability (easier)
   • Hand on hip or crossed (harder, more core)
   • Overhead (advanced, maximum core challenge)
6. Posture: Upright torso, prepared to resist rotation

Equipment Setup

Equipment	Setting	Notes
Seat height	Same as bilateral pulldowns	Standard positioning
Weight stack	40-60% of bilateral weight	Much lighter per arm
Attachment	D-handle (single grip)	Small handles work best
Knee pad	Extra secure	Prevents rotation/lifting
Cable path	Centered overhead	Not offset to side

D-Handle Grip Options

Neutral Grip (Most Popular)

Hand Position: Palm facing midline (hammer grip)

Benefits:

• Most shoulder-friendly
• Natural pulling position
• Best for most people
• Maximum ROM potential

Best for:

• Beginners to single-arm work
• Those with shoulder issues
• General back development
• Maximum comfort

Activation:

• Lats: █████████░ 87%
• Core: ████████░░ 82%
• Brachialis: ████████░░ 75%

Underhand Grip (Supinated)

Hand Position: Palm facing you

Benefits:

• Maximum bicep involvement
• Strong pulling position
• Lower lat emphasis
• Feels powerful

Best for:

• Arm development emphasis
• Lower lat focus
• Variety in training

Activation:

• Lats: ████████░░ 84%
• Biceps: ████████░░ 82%
• Core: ████████░░ 80%

Note: More wrist/elbow stress than neutral

Overhand Grip (Pronated)

Hand Position: Palm facing away

Benefits:

• Maximum lat focus
• Minimal bicep assistance
• Upper lat emphasis

Best for:

• Pure lat development
• Advanced trainees
• Reducing bicep dominance

Activation:

• Lats: █████████░ 89%
• Core: ████████░░ 83%
• Biceps: ██████░░░░ 62%

Note: Hardest grip, most grip fatigue

Body Positioning Strategies

Centered Position (Standard)

Setup:

• Sit centered on seat
• Both hips evenly weighted
• Non-working arm stabilizes on machine or hip
• Torso upright

Benefits:

• Maximum anti-rotation challenge
• Best core activation
• Forces stability control
• Most functional

Difficulty: ⭐⭐ Moderate

Best for: Most people, core development

Offset Position (Easier)

Setup:

• Shift hips slightly toward working side (6-12")
• Reduces rotation demand
• Non-working arm holds machine firmly
• Easier to maintain position

Benefits:

• Reduces core demand
• Allows heavier weight
• Good for beginners
• Less rotation to control

Difficulty: ⭐ Easier

Best for: Beginners, heavy strength work

Note: Less core activation, less functional

Kneeling Variation (Advanced)

Setup:

• Kneel on floor or pad instead of seated
• One or both knees down
• No knee pad securing you
• Must actively stabilize entire body

Benefits:

• Extreme core challenge
• Full-body stability demand
• Most functional carryover
• Advanced progression

Difficulty: ⭐⭐⭐⭐ Very Hard

Best for: Advanced trainees, athletes, variety

Non-Working Arm Options

Position	Difficulty	Core Activation	When to Use
Holding machine frame	⭐ Easy	██████░░░░ 65%	Learning movement, heavy weight
Hand on hip	⭐⭐ Moderate	████████░░ 80%	Standard approach
Arm crossed over chest	⭐⭐⭐ Hard	████████░░ 85%	Increased difficulty
Arm overhead	⭐⭐⭐⭐ Very Hard	█████████░ 92%	Maximum core challenge

Setup Cue

"Centered and stable, resist the twist — one side at a time"

---

🔄 Execution

The Movement

⬆️ Starting Position

What's happening: Single arm extended, resisting rotation

1. One arm fully extended overhead holding D-handle
2. Torso upright, centered (resisting pull to rotate)
3. Non-working arm in chosen position
4. Core engaged to prevent rotation
5. Breathing: Deep breath before pull

Feel:

• Lat stretch on working side
• Core working to prevent rotation
• Subtle oblique engagement
• Weight trying to pull you sideways

Critical: Maintain centered position — don't allow torso to rotate toward pulling arm

🔥 Scapula Engagement

What's happening: One-sided shoulder blade depression

1. "Pull working-side shoulder blade down and back"
2. Depress scapula before arm bends
3. Even harder to isolate than bilateral
4. Core must stabilize against asymmetric force
5. Breathing: Hold breath or begin exhale

Cue: "One shoulder down, torso stays square"

Challenge: Scapular engagement while resisting rotation

Common error: Rotating torso toward working side instead of pure scapular movement

⬇️ Pulling Phase

What's happening: Pulling handle to side of torso

1. Drive elbow down and back toward hip on working side
2. Keep torso square (biggest challenge)
3. Pull handle to side of chest/upper abs
4. Non-working side obliques fight to prevent rotation
5. Extended ROM compared to bilateral

Target: Side of chest/ribs — can pull further across body than bilateral

Tempo: 1-2 seconds (controlled, powerful)

Feel:

• Working lat contracting strongly
• Bicep engaged
• Core/obliques working hard to stabilize
• Opposite side stabilizers firing
• Greater stretch and contraction than bilateral

Breathing: Continue exhale throughout pull

🔝 Bottom Position

What's happening: Peak contraction, maximum anti-rotation demand

1. Handle at side of torso (ribs/upper abs)
2. Working shoulder blade fully retracted and depressed
3. Elbow pointing down and back
4. Torso still square to front (critical check)
5. Brief pause (1-2 seconds) to squeeze

Breathing: Full exhale, quick breath

Maximize contraction:

• Squeeze working shoulder blade back
• Drive elbow down hard
• Think "crush walnut" with that one shoulder blade
• Maintain square torso position

Position check:

• Shoulders level (not one higher)
• Hips square to front
• No torso rotation

⬆️ Return Phase

What's happening: Controlled resistance, fighting rotation

1. Slowly extend arm back to overhead
2. Weight trying to rotate you — resist it
3. Control throughout entire range
4. Breathing: Inhale deeply during return

Tempo: 2-4 seconds (slow, controlled eccentric)

Feel:

• Working lat stretching under tension
• Core continuously engaged against rotation
• Controlled throughout
• Obliques working to keep torso square

Key: The eccentric is where rotation is hardest to resist

🔄 Switching Sides

What's happening: Transition to opposite arm

1. Complete all reps on one side first
2. Switch handle to opposite hand
3. Reset position and stability
4. Breathing: Rest 30-60 seconds between sides

Options:

• Consecutive: Right arm set → Left arm set → Rest
• Alternating: Right arm rep → Left arm rep (advanced, exhausting)

Most common: Complete one side fully, rest briefly, then other side

Key Cues

Primary Cues

• "Square shoulders, pull one side" — prevents rotation
• "Torso stays square to the front" — core stability reminder
• "Shoulder blade down and back, resist the twist" — combines movement with stability
• "Pull to your ribs, not across your body" — proper path

Secondary Cues

Issue	Cue	Why
Torso rotating	"Belly button points forward"	Visualization for square torso
Leaning away	"Sit tall, both hips down"	Maintains centered position
Using momentum	"Dead stop at top, squeeze at bottom"	Eliminates bouncing
Not feeling working lat	"Elbow to hip on that side only"	Emphasizes lat engagement
Too much bicep	"Lead with elbow, not hand"	Shifts emphasis to lat

Tempo Guide

Goal	Tempo	Example	Notes
Strength	1-0-2-0	1s down, no pause, 2s up	Moderate weight, control
Hypertrophy	2-2-3-0	2s down, 2s pause, 3s up	Maximum time under tension
Core Emphasis	2-3-4-0	2s down, 3s pause, 4s up	Slow eccentric tests stability
Control/Learning	3-2-4-0	3s down, 2s pause, 4s up	Master anti-rotation

Anti-Rotation Core Training

The hidden benefit — core development:

During single-arm lat pulldowns, your core works as hard as your back:

Muscles working to prevent rotation:

• Opposite-side obliques (primary anti-rotation)
• Same-side obliques (stabilization)
• Rectus abdominis (anti-extension)
• Transverse abdominis (deep core stability)
• Erector spinae (anti-lateral flexion)

Result: Functional core strength that transfers to sports and daily life

---

💪 Muscles Worked

Activation Overview

Primary Movers (Working Side)

Muscle	Action	Activation	Comparison to Bilateral
Latissimus Dorsi	Shoulder extension, adduction	█████████░ 87%	Similar (88% bilateral)
Upper Back	Scapular retraction, depression	████████░░ 76%	Slightly less (78% bilateral)

Why activation is similar:

• Working lat must do all the work (can't compensate)
• Often allows greater ROM = greater activation
• More focus = better mind-muscle connection

Secondary Muscles (Working Side)

Muscle	Action	Activation	Notes
Biceps	Elbow flexion	███████░░░ 72%	Same as bilateral
Brachialis	Elbow flexion (with neutral grip)	███████░░░ 73%	Slightly higher than bilateral
Rear Delts	Shoulder extension assistance	██████░░░░ 60%	Similar to bilateral

Core & Stabilizers (MAJOR DIFFERENCE)

Muscle	Role	Activation	Comparison to Bilateral
Opposite Obliques	Primary anti-rotation	█████████░ 85%	87% MORE than bilateral (46%)
Core Overall	Anti-rotation, stability	████████░░ 82%	82% MORE than bilateral (45%)
Same-side Obliques	Stabilization	███████░░░ 72%	Much higher than bilateral
Transverse Abdominis	Deep core stability	████████░░ 78%	Significantly higher

Core Training Revelation

Single-arm lat pulldowns provide nearly DOUBLE the core activation of bilateral pulldowns (82% vs 45%). This makes them an excellent anti-rotation core exercise disguised as a back movement.

Opposite-Side Stabilizers

The non-working side is working hard:

Muscle	Role	Activation
Opposite Lat	Stabilization, anti-rotation	██████░░░░ 58%
Opposite Obliques	Primary anti-rotation force	█████████░ 85%
Spinal Erectors	Anti-lateral flexion	██████░░░░ 65%

Key insight: Even the "non-working" side is heavily engaged

Muscle Activation by Grip

Neutral Grip

Muscle	Activation	Notes
Lats	█████████░ 87%	Excellent, balanced
Upper Back	████████░░ 76%	Good scapular work
Biceps	███████░░░ 70%	Moderate
Brachialis	████████░░ 78%	Highest with neutral
Core	████████░░ 82%	Excellent

Best for: General development, shoulder health, most people

Underhand Grip

Muscle	Activation	Notes
Lats	████████░░ 84%	Good, lower lat emphasis
Upper Back	████████░░ 74%	Slightly less
Biceps	████████░░ 82%	Maximum bicep
Brachialis	███████░░░ 70%	Moderate
Core	████████░░ 80%	Still excellent

Best for: Bicep development, lower lat focus, strong pulling position

Overhand Grip

Muscle	Activation	Notes
Lats	█████████░ 89%	Maximum lat activation
Upper Back	████████░░ 78%	Excellent
Biceps	██████░░░░ 62%	Reduced bicep involvement
Brachialis	██████░░░░ 64%	Lower
Core	████████░░ 83%	Highest (hardest to stabilize)

Best for: Pure lat focus, reducing bicep dominance, advanced trainees

Comparative Activation: Single Arm vs Bilateral

Muscle	Bilateral Pulldown	Single Arm Pulldown	Difference
Lats (working)	█████████░ 88%	█████████░ 87%	-1% (essentially equal)
Upper Back	████████░░ 78%	████████░░ 76%	-2% (essentially equal)
Biceps	██████░░░░ 65%	███████░░░ 72%	+7% (higher)
Core/Obliques	█████░░░░░ 45%	████████░░ 82%	+82% (MAJOR difference)
Mind-Muscle Connection	Divided	Focused	Single arm wins
ROM	Standard	Extended	Single arm wins

Verdict: Single arm provides equal lat/back activation, DOUBLE core activation, and improved focus

---

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Torso rotation	Rotating toward working side	Reduces core benefit, uneven loading	"Belly button forward" cue, lighter weight
Leaning away from weight	Sidebending opposite direction	Compensatory, reduces lat stretch	Stay upright, centered position
Too much weight	Can't control rotation	Form breakdown, injury risk	Use 40-60% of bilateral weight
Compensating with non-working arm	Pulling on machine with free arm	Reduces stability challenge	Free arm light contact only
Partial ROM	Not extending fully	Loses stretch advantage	Full extension at top
Rushing between sides	No rest between arms	Fatigue accumulation, form breakdown	30-60s rest between sides
No scapular initiation	All arm pulling	Misses lat activation	"Shoulder down first" cue

Most Common Error

Allowing torso rotation — this defeats the entire purpose of the single-arm variation. The core challenge is what makes this exercise valuable. If you're rotating significantly, the weight is too heavy or you need to practice stability.

Self-Check Checklist

Pre-Set:

• Knee pad very secure
• Seated centered on bench
• D-handle properly attached
• Weight appropriate (40-60% of bilateral max)
• Non-working arm position chosen

During Set (Working Side):

• Shoulder blade depresses before arm bends
• Torso stays square to front (no rotation)
• Both hips stay on seat evenly
• Pull to side of ribcage, not across body
• 1-2 second squeeze at bottom
• 2-3 second controlled eccentric
• Full arm extension at top

Between Sides:

• Rest 30-60 seconds
• Assess form quality on completed side
• Reset position and stability
• Match reps on both sides

Post-Set:

• Core feels worked (should feel significant oblique fatigue)
• Both sides feel equally challenged
• No excessive torso rotation occurred
• Form stayed consistent throughout

Form Breakdown Warning Signs

Sign	What It Means	Immediate Action
Torso twisting significantly	Too heavy or poor stability	Reduce weight 20%, focus on core
Can't feel working lat	Too much arm, poor initiation	Lighter weight, scapular cue
One side much harder	Imbalance (this is useful info!)	Note difference, extra sets on weak side
Leaning sideways	Compensation pattern	Center position, engage core more
Shoulder hiking up	Not depressing scapula	"Shoulder down" cue, reduce weight
Grip failing first	Forearm limiting factor	Use straps temporarily

Addressing Imbalances

If you discover one side is significantly weaker:

1. Quantify the difference:

   • Can you do 12 reps right, only 8 reps left?
   • Document the gap

2. Address it systematically:

   • Weak side first: Always start with weaker side when fresh
   • Match reps: Do same reps on strong side as weak side achieved
   • Extra sets for weak side: Add 1-2 sets for weaker side only
   • Slightly more volume: Weak side gets 25-50% more weekly sets

3. Timeline to balance:

   • Minor imbalances (10-15%): 4-8 weeks
   • Moderate imbalances (15-25%): 8-12 weeks
   • Significant imbalances (25%+): 12-16 weeks

Example corrective protocol:

• Weak left side:
  • Left arm: 4 sets x 10 reps
  • Right arm: 3 sets x 10 reps
  • Reassess every 2 weeks

---

🔀 Variations

By Body Position

Seated (Standard)

Setup: Standard seated on lat pulldown machine

Benefits:

• Most stable
• Can use heaviest weight
• Easiest to learn
• Standard equipment

Core Activation: ████████░░ 82%

Best for: Beginners to single-arm work, general training

Difficulty: ⭐⭐ Moderate

Kneeling (Advanced)

Setup: Kneeling on floor or pad, no seat support

Benefits:

• Extreme core challenge
• Full-body stability
• More functional
• Maximum anti-rotation work

Core Activation: █████████░ 95%

Best for: Advanced trainees, athletes, functional training

Difficulty: ⭐⭐⭐⭐ Very Hard

Progression: Master seated version first

Standing (Maximum Challenge)

Setup: Standing, cable attachment at head height or above

Benefits:

• Complete full-body stability
• Most functional carryover
• Integrates lower body
• Athletic applications

Core Activation: █████████░ 98%

Best for: Athletes, advanced functional training, variety

Difficulty: ⭐⭐⭐⭐⭐ Extremely Hard

Note: Requires excellent body control, much lighter weight

By Grip Orientation

Grip	Hand Position	Primary Benefit	Difficulty
Neutral	Palm facing midline	Joint-friendly, balanced	⭐⭐ Moderate
Underhand	Palm facing you	Bicep emphasis, strong position	⭐⭐ Moderate
Overhand	Palm facing away	Maximum lat focus	⭐⭐⭐ Hard
Rotating	Start neutral, end underhand	Increased ROM, unique stimulus	⭐⭐⭐ Hard

By Non-Working Arm Position

Holding Machine (Easiest)

Position: Non-working hand lightly holds machine frame

Benefits:

• Increased stability
• Easier to maintain position
• Can use heavier weight
• Good for learning

Core Activation: ██████░░░░ 68%

Best for: Beginners, heavy weight, learning movement

Hand on Hip (Standard)

Position: Non-working hand rests on hip

Benefits:

• Standard difficulty
• Good core activation
• Balanced approach
• Most common

Core Activation: ████████░░ 82%

Best for: General training, most people

Arm Crossed (Harder)

Position: Non-working arm crossed over chest

Benefits:

• Increased stability demand
• More core activation
• Can't cheat with free arm

Core Activation: ████████░░ 88%

Best for: Intermediate to advanced, core emphasis

Arm Overhead (Hardest)

Position: Non-working arm extended overhead

Benefits:

• Maximum core challenge
• Full-body coordination
• Most unstable position
• Advanced progression

Core Activation: █████████░ 95%

Best for: Advanced trainees, maximum difficulty

Note: Requires excellent shoulder mobility and core strength

By Tempo/Technique

Variation	Execution	Primary Benefit	Use Case
Slow Eccentric	4-5s lowering	Hypertrophy, stability	Growth emphasis
Pause Reps	3-5s hold at bottom	Eliminate momentum, peak contraction	Strength, control
Iso-Holds	Hold various positions (top, mid, bottom)	Strengthen weak points	Weakness targeting
1.5 Reps	Full + half rep = 1 rep	Extended time under tension	Hypertrophy, intensity
Alternating Arms	Switch arms each rep (no rest)	Conditioning, mental toughness	Advanced metabolic work

Advanced Variations

Alternating Arm Pulldowns

Execution:

• Right arm rep
• Immediately switch to left arm rep
• Continue alternating with no rest

Benefits:

• Extreme metabolic demand
• Continuous core activation
• Mental toughness builder
• Time-efficient

Difficulty: ⭐⭐⭐⭐ Very Hard

When to use: Conditioning phases, metabolic finishers, advanced training

Single-Arm Drop Sets

Execution:

• Set to failure on one arm (e.g., 10 reps @ 60 lbs)
• Immediately reduce weight 25-30% (to 40-45 lbs)
• Continue to failure (maybe 6-8 more reps)
• Switch to other arm, repeat

Benefits:

• Extreme metabolic stress
• Hypertrophy stimulus
• Pump work

When to use: End of workout, hypertrophy blocks

Eccentric-Emphasized

Execution:

• 1-2s concentric (pull down)
• 5-8s eccentric (return to top)
• Focus on resisting rotation during long eccentric

Benefits:

• Extreme core stability challenge
• Muscle damage for growth
• Eccentric strength development

When to use: Hypertrophy focus, advanced training

Corrective Variations

For addressing specific imbalances:

Goal	Variation	Protocol
Strengthen weak side	Weak side only, extra sets	4-5 sets weak side, 3 sets strong side
Improve ROM on tight side	Loaded stretches, slow tempo	5s holds at full stretch position
Fix rotation pattern	Lighter weight, core focus	Half normal weight, perfection emphasis
Scapular control	Scapula-only reps	Depression without elbow bend, high reps

---

📊 Programming

Rep Ranges by Goal

Goal	Sets Per Side	Reps	Rest Between Sides	Rest Between Sets	Load	RIR
Strength	3-4	6-10	30-60s	2-3 min	50-65% bilateral	1-2
Hypertrophy	3-4	10-15	30-60s	90s-2 min	40-55% bilateral	2-3
Endurance/Core	2-3	15-20+	30s	60-90s	30-45% bilateral	3-4
Corrective	3-5	12-15	30-60s	90s	35-50% bilateral	3-4

Note: Weights are significantly lighter than bilateral due to stability demands

Weight Selection Guidelines

Starting point calculation:

If your bilateral lat pulldown working weight is 100 lbs for 10 reps:

• Single-arm starting weight: 40-50 lbs per arm (40-50% of bilateral)
• Why so much lighter: Core stability, no compensation, more control needed

Progression rate:

• Add 2.5-5 lbs per session (slower than bilateral)
• Only add weight when form is perfect
• Core stability improves before raw strength

Common mistake: Using too much weight, compromising anti-rotation component

Workout Placement

Program Type	Placement	Rationale	Example
Back Day	After bilateral pulling	Accessory/corrective work	1. Pull-ups, 2. Barbell row, 3. Single-arm pulldown
Pull Day	Mid-to-late workout	Volume after main lifts	1. Deadlift, 2. Lat pulldown, 3. Single-arm pulldown
Upper Body	After main back work	Unilateral focus	1. Wide pulldown, 2. Single-arm pulldown, 3. Rows
Corrective Session	Primary exercise	Imbalance correction focus	1. Single-arm pulldown, 2. Single-arm row, 3. Core work

Sample Workout Integration

Back Day

Goal: Complete back development with imbalance correction

1. Pull-Ups or Lat Pulldown (Wide) — 4 sets x 6-10 reps
   • Primary vertical pull, bilateral
2. Barbell Row — 4 sets x 8-10 reps
   • Horizontal pull, mass builder
3. Single-Arm Lat Pulldown — 3 sets x 12-15 reps/side
   • Unilateral work, imbalance correction
4. Face Pulls — 3 sets x 15-20 reps
   • Rear delts, shoulder health

Total back sets: 14 (bilateral) + 3 (unilateral per side)

Pull Day (Push/Pull/Legs)

Goal: Complete pulling session

1. Deadlift — 4 sets x 5 reps
2. Weighted Pull-Ups — 4 sets x 6-8 reps
3. Barbell Row — 3 sets x 8-10 reps
4. Single-Arm Lat Pulldown — 3 sets x 12 reps/side
5. Barbell Curl — 3 sets x 10-12 reps
6. Hammer Curl — 3 sets x 12-15 reps

Why it works: Single-arm after main lifts adds volume and addresses asymmetries

Corrective/Imbalance Focus

Goal: Address significant left/right asymmetry

1. Single-Arm Lat Pulldown (Weak Side First) — 4 sets x 12-15 reps
   • Weak side: 4 sets; Strong side: 3 sets
2. Single-Arm Dumbbell Row (Weak Side First) — 4 sets x 10-12 reps
   • Same asymmetry protocol
3. Bilateral Lat Pulldown — 3 sets x 10 reps
   • Regular bilateral work
4. Face Pulls — 3 sets x 15-20 reps
5. Anti-Rotation Core Work — 3 sets x 30-60s/side

Protocol: 4-6 weeks of extra volume on weak side

Core/Anti-Rotation Emphasis

Goal: Core development through anti-rotation

1. Squats or Lower Body — Primary exercise
2. Bench Press or Upper Push — Primary exercise
3. Single-Arm Lat Pulldown (Strict Form) — 4 sets x 15 reps/side
   • Emphasis on zero rotation
4. Single-Arm Cable Row — 3 sets x 12-15 reps/side
5. Pallof Press — 3 sets x 10-12 reps/side
6. Anti-Rotation Band Work — 3 sets x 30-60s/side

Focus: Anti-rotation core strength through pulling movements

Frequency Recommendations

Training Level	Frequency	Sets Per Side Per Session	Total Weekly Sets Per Side
Beginner	1x/week	3 sets	3 sets
Intermediate	1-2x/week	3-4 sets	3-8 sets
Advanced	2x/week	3-4 sets	6-8 sets
Corrective Focus	2-3x/week	3-5 sets	9-15 sets

Note: This is in addition to bilateral pulling work

Progression Schemes

Linear Progression

Best for: Beginners to single-arm work

Protocol:

• Week 1: 3 sets x 10 reps @ 40 lbs/side
• Week 2: 3 sets x 11 reps @ 40 lbs/side
• Week 3: 3 sets x 12 reps @ 40 lbs/side
• Week 4: 3 sets x 10 reps @ 42.5 lbs/side
• Repeat

Focus: Add 1 rep per week, then increase weight

Double Progression

Best for: Intermediates

Protocol:

• Set rep range: 10-15 reps
• Add reps each session
• When all sets hit 15 reps, add 5 lbs and return to 10 reps
• Track each side independently

Benefit: Accommodates different progress rates per side

Corrective Progression

Best for: Addressing imbalances

Week 1-4:

• Weak side: 4 sets x 12-15 reps
• Strong side: 3 sets x 12-15 reps
• Same weight both sides

Week 5-8:

• Weak side: 4 sets x 12-15 reps
• Strong side: 3 sets x 12-15 reps
• Reassess strength difference

Week 9+:

• If balanced: Equal sets both sides
• If still imbalanced: Continue protocol

Pairing & Supersets

Pair With	Type	Benefit	Rest Between	Total Rest
Single-Arm Dumbbell Row	Unilateral superset	Complete single-arm back work	0s	60-90s
Pallof Press	Anti-rotation superset	Core emphasis	0s	60s
Single-Arm Cable Chest Press	Push/Pull unilateral	Balanced unilateral work	0s	90s
Copenhagen Plank	Core/stability pairing	Anti-lateral flexion + anti-rotation	0s	60s

Most effective pairing: Single-arm pulldown + Pallof press (complete anti-rotation training)

Deload Protocol

When to deload:

• Every 6-8 weeks of progressive overload
• When core feels excessively fatigued
• When imbalances are not improving

Deload week options:

1. Volume deload: 2 sets per side instead of 3-4
2. Intensity deload: Same sets/reps at 60% working weight
3. Technique focus: Light weight, perfect form, 3s pauses
4. Switch to bilateral: Replace with bilateral pulldowns for the week

---

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Equipment	How It Helps
Bilateral Lat Pulldown	Can't control rotation	Cable machine	Master bilateral first
Assisted Single-Arm	Too heavy, can't maintain form	Cable + assistance	Build strength gradually
Single-Arm High Cable Row	Can't stabilize vertical pull	Cable	Horizontal easier to stabilize
Band Single-Arm Pulldown	Learning movement	Resistance band	Light resistance, master pattern

Regression decision:

• Can't keep torso square → Reduce weight 30-40% or regress to bilateral
• Grip failing first → Use straps temporarily
• Core too fatigued → Shorter sets, more rest, or regress

Progressions (Harder)

Exercise	When Ready	Equipment	Challenge Added
Kneeling Single-Arm Pulldown	Master seated version	Cable, pad	Full-body stability
Standing Single-Arm Pulldown	Master kneeling	Cable	Maximum instability
Single-Arm Pull-Up Progression	Very advanced	Pull-up bar	Bodyweight unilateral
Alternating Arm Pulldowns	Master standard	Cable	Continuous core work

Progression readiness:

• To kneeling: Can do 3 sets x 12 reps seated with perfect form, zero rotation
• To standing: Can do 3 sets x 12 reps kneeling with control
• To pull-up progression: Can do single-arm pulldown at 75% bodyweight

Alternatives (Same Goal, Different Movement)

Vertical Pull Alternatives

Alternative	Equipment	Benefit	When to Use
One-Arm Dumbbell Row	Dumbbell, bench	Horizontal pull, similar benefits	No cable access
Meadows Row	Barbell, landmine	Unilateral, thick back	Variety, different angle
Archer Pull-Ups	Pull-up bar	Bodyweight unilateral progression	Home training, advanced
Inverted Row (One Arm)	Barbell/rings	Easier angle, bodyweight	Building unilateral strength

Anti-Rotation Alternatives

Alternative	Equipment	Core Activation	Notes
Pallof Press	Cable	█████████░ 90%	Pure anti-rotation
Single-Arm Farmer's Walk	Dumbbell/kettlebell	████████░░ 85%	Anti-lateral flexion + anti-rotation
Renegade Rows	Dumbbells	████████░░ 88%	Plank + anti-rotation
Single-Arm Cable Row	Cable	████████░░ 82%	Horizontal pull + anti-rotation

Use these if: Want pure anti-rotation work without back emphasis

Imbalance Correction Alternatives

Alternative	Focus	Why Use
Single-Arm Dumbbell Row	Horizontal unilateral back	Complements vertical pull
TRX Single-Arm Row	Bodyweight, stability	Adjustable difficulty
Single-Arm Dumbbell Bench	Push side imbalances	Balance overall training
Unilateral Lower Body Work	Complete body symmetry	Address all imbalances

Exercise Substitution Table

If you can't do single-arm lat pulldowns:

Reason	Best Substitute	Why
No cable machine	One-arm dumbbell row	Similar unilateral back work
Can't stabilize rotation	Bilateral lat pulldown + Pallof press	Separate back work and core work
Shoulder pain on one side	Bilateral with lighter weight	Address pain before unilateral
Building to single-arm	Bilateral + core work	Strengthen components first
Too advanced	Band-assisted single-arm	Reduce load, learn pattern

Complete Unilateral Back Program

For maximum symmetry and development:

Pull Session Example:

1. Bilateral Pull-Ups — 4 sets x 8 reps
2. Single-Arm Lat Pulldown — 3 sets x 12 reps/side
3. Bilateral Barbell Row — 3 sets x 8 reps
4. Single-Arm Dumbbell Row — 3 sets x 10 reps/side
5. Face Pulls — 3 sets x 15 reps

Balance: 50% bilateral, 50% unilateral volume

---

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk Level	Specific Risk	Modification
Shoulder injury (one side)	🟡 Moderate	May aggravate injured side	Start with healthy side, assess pain-free
Core dysfunction	🟡 Moderate	Can't stabilize against rotation	Build core first, use lighter weight
Significant strength imbalance	🟢 Low	May feel awkward initially	This exercise helps fix it
Lower back issues	🟡 Moderate	Anti-rotation may stress back	Extra core bracing, avoid standing variation
Recent oblique strain	🔴 High	Anti-rotation stresses obliques	Wait until healed, start very light

Perfect for Imbalances

Unlike bilateral exercises where imbalances are a problem, single-arm pulldowns REVEAL and CORRECT imbalances. If one side is weaker, that's valuable information you can use to fix the problem.

Stop Immediately If

Red Flag Symptoms

• Sharp pain in working shoulder or opposite oblique
• Inability to prevent rotation even with very light weight (core dysfunction)
• Severe one-sided muscle cramping that doesn't resolve
• Shoulder clicking with pain (not just benign clicking)
• Lower back pain from rotation stress

What to do:

1. Stop exercise immediately
2. If shoulder pain: Assess shoulder health, may need to address injury
3. If core pain: May need core strengthening before this exercise
4. If cramping: Hydrate, stretch, reduce intensity

Injury Prevention Strategies

Strategy	Implementation	Why
Start light	Begin with 30-40% bilateral weight	Learn stability demands
Master bilateral first	4-6 weeks bilateral pulldowns	Build base strength
Progress slowly	Add only 2.5-5 lbs per session	Stability improves gradually
Perfect form emphasis	Zero rotation tolerance	Form prevents injury
Core warm-up	Planks, dead bugs before	Prepare core for anti-rotation
Balanced training	Match with unilateral pushing	Prevent imbalances in imbalances

Safe Setup Checklist

Before every set:

• Knee pad extra secure (critical for unilateral)
• D-handle properly attached and tested
• Weight conservative (can control rotation completely)
• Body centered on seat
• Non-working arm position chosen and stable

During the set:

• Torso stays square (no rotation beyond 5°)
• No jerking or momentum
• Breathing controlled (not holding entire set)
• Core actively engaged throughout
• Can complete rep with perfect form

Between sides:

• Rest 30-60 seconds minimum
• Shake out working arm
• Reset position completely
• Mental focus renewed

Core Safety Considerations

Anti-rotation work is demanding:

Signs of excessive core fatigue:

• Deep oblique soreness (normal)
• Sharp pain in obliques (not normal — stop)
• Inability to maintain torso position
• Lower back taking over (compensation)

Managing core fatigue:

• Limit total sets: 3-4 per side maximum per session
• Rest adequately: 90s between sets minimum
• Don't combine with other heavy anti-rotation work same day
• Build volume gradually: Add 1 set every 2 weeks

Shoulder Health

Single-arm pulldowns are generally shoulder-friendly:

Why:

• Allows natural scapular movement
• Each side moves independently (accommodates minor asymmetries)
• Can use neutral grip (most joint-friendly)
• No forced symmetry

If shoulder hurts:

1. Check grip: Neutral is safest
2. Assess ROM: Don't force into painful ranges
3. Reduce weight: May be too heavy for that side
4. Consider: May have pre-existing injury to address

Addressing Discovered Imbalances

Finding imbalances is GOOD:

Common scenario:

• Right arm: 60 lbs x 12 reps (easy)
• Left arm: 60 lbs x 7 reps (failure)
• Imbalance: 42% strength difference

This is valuable information! You can now:

1. Understand why bilateral movements feel "off"
2. Systematically address the weakness
3. Prevent injury from chronic imbalance

Safe correction protocol:

1. Use weight the weak side can handle with good form
2. Match reps on strong side to weak side's capacity
3. Add 1-2 extra sets for weak side only
4. Reassess every 2 weeks
5. Most imbalances correct in 6-12 weeks

---

🦴 Joints Involved

Joint	Action	Stress Level (Working Side)	Stress Level (Non-Working Side)	Notes
Shoulder	Extension, adduction	🟡 Moderate	🟢 Low (stabilization)	Similar to bilateral
Elbow	Flexion/Extension	🟡 Moderate	🟢 Minimal	Working side only
Scapula	Depression, retraction	🟡 Moderate	🟡 Moderate (stabilization)	Both sides work
Spine	Anti-rotation	🟡 Moderate	-	Core stabilization demand
Wrist	Grip	🟢 Low (neutral)	🟢 Minimal	Grip-dependent

Detailed Joint Analysis

Shoulder (Working Side)

Primary Actions:

• Extension: Pulling arm down from overhead (lats)
• Adduction: Bringing arm toward body (lats)
• Scapular depression: Shoulder blade down (lower traps)
• Scapular retraction: Shoulder blade back (rhomboids)

ROM Required:

• Full shoulder flexion (arm overhead): 180°
• Full extension to neutral: 0°

Stress Level: 🟡 Moderate (same as bilateral per side)

Advantages of single-arm:

• Each shoulder moves independently
• Can accommodate minor asymmetries
• Natural scapulohumeral rhythm not forced to match opposite side

Shoulder (Non-Working Side)

Role: Stabilization

Actions:

• Maintains neutral position
• Resists being pulled into rotation
• Scapula stabilizes on ribcage

Stress Level: 🟢 Low

Interesting: Non-working shoulder's stabilizers are actively engaged even though not pulling

Spine & Core

Primary Challenge: Anti-rotation

Muscles stabilizing spine:

• Opposite obliques (primary anti-rotation)
• Same-side obliques (stabilization)
• Rectus abdominis (anti-extension)
• Erector spinae (anti-lateral flexion)
• Multifidus (segmental stability)

ROM: Spine should NOT rotate (that's the point)

Stress Level: 🟡 Moderate (significant anti-rotation demand)

Why this is healthy stress:

• Builds functional core strength
• Mimics real-world demands (carrying, sports)
• Strengthens spine stabilizers

If this hurts:

• May have core weakness or dysfunction
• Start with lighter weight
• Build core strength separately first

Scapula (Both Sides)

Working side:

• Depression and retraction (pulling actions)
• Full ROM through scapular movements

Non-working side:

• Stabilization on ribcage
• Resists asymmetric forces
• Maintains position

Both sides work! This is why even the "non-working" side feels fatigued

Stress Level: 🟡 Moderate (both sides)

Benefit: Improves scapular control and stability bilaterally

Mobility Requirements

Joint	Minimum ROM	Self-Test	If Limited	Priority
Shoulder	180° overhead flexion	Arms overhead lying down	Wall slides, shoulder stretches	🔴 High
Scapula	Full retraction/depression	Squeeze shoulder blades down/back	Scapular CARs, dead hangs	🔴 High
Thoracic	Adequate extension	Sit upright without lumbar arch	Foam rolling, extensions	🟡 Moderate
Core	Anti-rotation capacity	Pallof press hold 30s	Core strengthening	🔴 High

Unique to single-arm: Core anti-rotation capacity is a prerequisite

Prehab & Mobility Work

Pre-Workout (Every Session with Single-Arm Work):

1. Core Activation — 5 minutes

   • Dead bugs — 2 sets x 10 reps/side
   • Bird dogs — 2 sets x 10 reps/side
   • Pallof press (light) — 2 sets x 10 reps/side

2. Scapular Prep — 3 minutes

   • Band pull-aparts — 2 sets x 15 reps
   • Scapular shrugs/depression — 2 sets x 10 reps

3. Shoulder Warm-Up — 3 minutes

   • Arm circles — 10 forward, 10 backward
   • Overhead reaches — 10 reps/side
   • Dead hangs — 2 sets x 20-30s

Post-Workout:

1. Lat Stretch — 30-60s per side
2. Oblique Stretch — 30s per side (important after anti-rotation work)
3. Child's Pose — 60s

Core-Specific Joint Health

The spine under anti-rotation load:

Healthy adaptation:

• Stronger obliques
• Better segmental stability
• Improved rotational control
• Functional core strength

Potential issues if too much too soon:

• Oblique strain
• Lower back compensation
• Excessive soreness

Safe progression:

• Start very light
• Build volume gradually (1 set increase every 2 weeks)
• Combine with other core work
• Listen to body

---

❓ Common Questions

How much weight should I use compared to bilateral lat pulldowns?

Start with 40-50% of your bilateral working weight.

Example:

• Bilateral lat pulldown: 100 lbs x 10 reps
• Single-arm: Start with 40-50 lbs per arm

Why so much lighter?

1. Stability demands: Core must work hard to prevent rotation
2. No compensation: Weaker side can't be helped by stronger side
3. Control requirements: Must maintain perfect form throughout

Over time:

• You may progress to 60-70% of bilateral weight per arm
• This is normal — single-arm is inherently more challenging
• Focus on form and control, not matching bilateral numbers

Should I do both arms in one set (alternating) or complete one side then the other?

For most people: Complete one side entirely, then the other.

Standard protocol (recommended):

1. All reps right arm (e.g., 12 reps)
2. Rest 30-60 seconds
3. All reps left arm (12 reps)
4. Rest 90 seconds
5. Repeat for desired sets

Alternating protocol (advanced):

1. Right arm 1 rep
2. Immediately left arm 1 rep
3. Continue alternating with no rest
4. Much harder, extreme metabolic demand

Why standard is better:

• Better mind-muscle connection (full focus per side)
• Less total fatigue per side
• Easier to track reps and performance
• More appropriate for hypertrophy/strength goals

When to alternate:

• Conditioning/metabolic finishers
• Advanced athletes
• Variety/challenge

I'm much stronger on one side. Is this normal?

Yes, very normal — and this exercise reveals it clearly.

Common strength differences:

• Minor: 10-15% difference (very common)
• Moderate: 15-25% difference (common)
• Significant: 25%+ difference (less common, needs attention)

Causes:

• Dominant hand/arm naturally stronger
• Sport/occupation asymmetry (tennis, baseball, desk work)
• Old injuries
• Poor bilateral exercise form (strong side compensating)

Good news: Now you know, and can fix it!

Correction timeline:

• Minor imbalances: 4-6 weeks
• Moderate imbalances: 8-12 weeks
• Significant imbalances: 12-16 weeks

Protocol: See "Addressing Imbalances" section in Common Mistakes

Should I always start with my weaker side?

Yes, when the goal is correcting imbalances.

Reasoning:

1. Weaker side is fresh, gets best effort
2. Sets rep standard for stronger side
3. Prevents strong side from getting even stronger
4. Psychological focus on bringing weak side up

Protocol:

• Weak side: Perform to desired reps (e.g., can do 10 reps)
• Strong side: Match exactly (do 10 reps, even if could do 15)
• Weak side may get 1-2 extra sets

Exception: If both sides are balanced, order doesn't matter (can alternate which starts)

How do I know if I'm using too much weight?

Signs weight is too heavy:

1. Torso rotates significantly (more than 10°)
2. Can't control eccentric (arm shoots up)
3. Using momentum to initiate pull
4. Shoulder hiking instead of scapular depression
5. Form breaks down in last few reps
6. Core gives out before back

Perfect weight indicators:

• Can maintain square torso throughout (minimal rotation)
• 2-3 second controlled eccentric every rep
• Scapula initiates each rep
• Last 2 reps challenging but form intact
• Core and back fatigue equally

Rule of thumb: If you can't control rotation, weight is too heavy (reduce 20-30%)

Can single-arm lat pulldowns replace bilateral pulldowns?

No — use both for complete development.

Bilateral pulldowns advantages:

• Can use heavier total load (strength)
• More time-efficient (one set = both sides)
• Less core fatigue
• Primary mass builder

Single-arm pulldowns advantages:

• Fixes imbalances
• Better mind-muscle connection
• Increased ROM
• Core anti-rotation training

Optimal approach:

• Primary: Bilateral pulldowns (wide or neutral grip) — 3-4 sets
• Accessory: Single-arm pulldowns — 2-3 sets per side
• Combine both in program for complete development

Example back session:

1. Wide grip lat pulldown — 4 sets x 8-10 (bilateral)
2. Barbell row — 3 sets x 8-10 (bilateral)
3. Single-arm lat pulldown — 3 sets x 12/side (unilateral)

Why does my core feel as tired as my back?

This is exactly what should happen!

Why core fatigue is significant:

• Anti-rotation demands are HUGE (82% core activation)
• Obliques work continuously to prevent twist
• Opposite-side stabilizers engage hard
• This is a core exercise disguised as a back exercise

Core fatigue indicators:

• Deep oblique soreness (normal, good)
• Feeling of "running out of stability" (normal)
• Lower back taking over toward end of set (form breakdown — stop set)

This is valuable:

• Building functional core strength
• Anti-rotation is crucial for sports, daily life
• Stronger core improves all lifts

If core gives out way before back:

• Weight might be too heavy
• Core might be undertrained (build it separately)
• Consider this a core-building exercise, not just back

Should I use straps for single-arm lat pulldowns?

Use straps if grip is the limiting factor.

When to use straps:

• Grip fails before back (common with single-arm work)
• Want to focus on lat/core, not grip
• Doing high-rep sets (15-20+)
• Forearms already fatigued from earlier work

When NOT to use straps:

• Building grip strength is a goal
• Learning the movement (master without straps first)
• Weight is light enough that grip isn't limiting

Middle ground:

• First 1-2 sets: No straps (build grip)
• Last 1-2 sets: Straps (train past grip fatigue)

Grip-specific note:

• Single-arm work is hard on grip since one hand handles all the load
• Neutral grip is easiest on grip
• Overhand grip hardest on grip

Can I do single-arm lat pulldowns every workout?

Frequency depends on goals and total volume.

Safe frequencies:

2-3x per week IF:

• Part of different splits
• Total weekly sets per side: 6-12 sets
• Adequate recovery (48+ hours between)
• No excessive core soreness

Example programs:

Upper/Lower (4x/week):

• Upper 1: Single-arm pulldown — 3 sets/side
• Upper 2: Single-arm pulldown — 3 sets/side
• Total: 6 sets/side per week ✅

Corrective focus (addressing imbalance):

• 3x per week: 3-4 sets/side
• Total: 9-12 sets/side per week ✅
• Time-limited: 4-8 weeks, then reduce

Don't do every day:

• Core needs recovery from anti-rotation work
• Shoulder stabilizers need rest
• Risk of overuse if excessive

General rule: 2x per week is ideal for most people

---

📚 Sources

Unilateral Training Research:

• Behm, D.G. et al. (2005). "The Role of Instability with Resistance Training" — Journal of Strength and Conditioning Research — Tier A
  • Discusses stability demands and muscle activation in unilateral exercises
• Chilibeck, P.D. et al. (1998). "Bilateral and Unilateral Strength Training" — Journal of Strength and Conditioning Research — Tier A
  • Comparison of bilateral vs unilateral training effects

Core & Anti-Rotation:

• McGill, S. (2016). "Ultimate Back Fitness and Performance" (5th Edition) — Tier A
  • Comprehensive coverage of anti-rotation core training
• Keogh, J.W.L. et al. (2010). "Core Stability Training in Athletes" — British Journal of Sports Medicine — Tier A
  • Anti-rotation training for athletic performance

Muscle Activation:

• McCaw, S.T. & Friday, J.J. (1994). "A Comparison of Muscle Activity Between Cable Lat Pulldown and Pull-Up Variations" — Journal of Strength and Conditioning Research — Tier A
• Signorile, J.F. et al. (2002). "EMG Analysis of Lat Pulldown Variations" — Tier A

Imbalance Correction:

• Impellizzeri, F.M. et al. (2007). "A Vertical Jump Force Test for Assessing Bilateral Strength Asymmetry" — Medicine and Science in Sports and Exercise — Tier A
• Menzel, H.J. et al. (2013). "Analysis of Lower Limb Asymmetries by Isokinetic and Vertical Jump Tests" — Journal of Strength and Conditioning Research — Tier A
  • Principles applicable to upper body asymmetries

Programming & Application:

• NSCA Essentials of Strength Training and Conditioning (4th Ed) — Tier A
  • Unilateral exercise programming guidelines
• Schoenfeld, B.J. (2016). "Science and Development of Muscle Hypertrophy" — Tier A
  • Unilateral training for muscle development

Practical Application:

• Renaissance Periodization — Unilateral Training Guidelines — Tier B
• Jeff Nippard — Unilateral Exercise Selection — Tier B
• AthleanX — Correcting Muscle Imbalances — Tier C

---

For Mo

When to recommend this exercise:

• User mentions strength imbalances or "one side is weaker"
• User wants to improve core strength through pulling movements
• User has experience with bilateral pulldowns and wants progression
• User is an athlete needing anti-rotation strength
• User wants better mind-muscle connection with lats
• User reports feeling "off" or "uneven" during bilateral exercises

Who should NOT do this exercise:

• Complete beginners (build bilateral strength first) → Suggest Standard Lat Pulldown
• Acute core injury (oblique strain, etc.) → Wait until healed
• Cannot control torso rotation even with very light weight → Build core with Pallof Press first
• Severe shoulder injury on one side → Address injury before unilateral loading

Key coaching cues to emphasize:

1. "Start with 40-50% of your bilateral weight — this is much harder than it looks"
2. "Keep your torso square to the front — resist the rotation"
3. "Weak side first when correcting imbalances"
4. "Your core should feel as worked as your back"
5. "It's normal to be stronger on one side — now we can fix it"

Common issues to watch for in user feedback:

• "One side is way harder" → This is GOOD information; provide corrective protocol
• "My torso rotates a lot" → Weight too heavy, reduce 30-40%
• "Not feeling my lats, only core" → Good scapular cue, may need to reduce weight slightly
• "Should I do this instead of regular pulldowns?" → No, use both (bilateral primary, single-arm accessory)
• "My obliques are so sore" → Normal! This is anti-rotation training

Programming guidance:

• Placement: After bilateral pulling work (mid-to-late in back session)
• Volume: 2-3 sets per side, 1-2x per week
• Pair with: Single-arm rows, Pallof press, other unilateral work
• Load: 40-60% of bilateral lat pulldown weight

Progression signals:

• Master seated version: Can do 3x12/side with zero rotation, perfect form
• Progress to kneeling: Advanced challenge, full-body stability
• Address imbalances: When one side catches up, return to equal volume

Imbalance correction protocol:

• Assess: Quantify strength difference (e.g., R: 60lbs x 12, L: 60lbs x 8)
• Protocol: Weak side first, match reps on strong side, 1-2 extra sets weak side
• Timeline: Reassess every 2 weeks, most correct in 6-12 weeks
• Success: When both sides within 10% strength

Exercise pairing examples:

1. Unilateral focus: Single-arm pulldown + Single-arm dumbbell row
2. Core emphasis: Single-arm pulldown + Pallof press
3. Back development: Wide pulldown → Barbell row → Single-arm pulldown

Grip selection for user:

• Default: Neutral grip (most shoulder-friendly, great all-around)
• Bicep emphasis: Underhand grip
• Pure lat focus: Overhand grip (hardest)

Special notes:

• This exercise REVEALS imbalances (that's a feature, not a bug)
• Core activation is nearly double bilateral (82% vs 45%)
• Perfect for athletes, rotational sports, functional training
• Can be primary anti-rotation core exercise

---

Last updated: December 2024