Single-Arm Lat Pulldown

The imbalance corrector — unilateral pulling reveals and fixes strength asymmetries while demanding intense core stability

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⚡ Quick Reference

Aspect	Details
Pattern	Vertical Pull (Unilateral)
Primary Muscles	Lats, Upper Back
Secondary Muscles	Biceps, Rear Delts, Obliques
Equipment	Cable Machine, Single Handle
Difficulty	⭐⭐ Intermediate
Priority	🟡 Common

Movement Summary

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🎯 Setup

Starting Position

1. Seat height: Adjust so knee pad rests on thighs
   • Critical for preventing rotation during single-arm pulling
2. Knee pad: Secure fit to anchor you down
3. Attachment: D-handle, stirrup grip, or single cable handle
4. Grip: Neutral, overhand, or underhand depending on goal
5. Posture: Sit upright, square hips forward, brace core
6. Non-working hand: Place on knee pad or hold support for stability

Equipment Setup

Equipment	Setting	Notes
Seat height	Mid-thigh under pad	Prevents rotation and lifting off
Weight stack	40-60% of bilateral weight	Start conservative — unilateral is MUCH harder
Handle	D-handle or stirrup	D-handle provides best control
Knee pad	Very secure	Critical — you'll rotate if too loose

Setup Cue

"Hips square, core braced, one arm ready — resist the rotation, build the connection"

Single-Arm Positioning

Working arm:

• Start with arm fully extended overhead
• Shoulder depressed (not shrugged up)
• Hand directly above shoulder (not crossing midline yet)

Non-working side:

• Place hand on thigh, knee pad, or grab support
• Keep shoulder down and back
• Maintain square hips and shoulders

Core engagement:

• Brace as if about to take a punch
• Resist rotational forces throughout
• This is an ANTI-ROTATION exercise as much as a pulling exercise

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🔄 Execution

The Movement

⬆️ Starting Position

What's happening: One arm extended, core braced against rotation

1. Working arm fully extended overhead
2. Hips and shoulders square to the front (not rotated)
3. Core engaged to resist rotational forces
4. Non-working hand stabilizing your position
5. Breathing: Deep breath, brace core

Feel: Full lat stretch on working side, core engaged to prevent rotation, asymmetrical load

🔥 Scapula & Core Engagement

What's happening: First movement is scapular depression + core bracing

1. "Pull shoulder blade down toward opposite hip"
2. Simultaneously RESIST rotation — stay square
3. This engages lat before arm bends
4. Core fights to keep torso stable
5. Breathing: Hold breath during pull

Key: This is TWO exercises in one — lat pull + anti-rotation core work

⬇️ Pulling Down

What's happening: Pulling handle to side of chest/ribs

1. Drive elbow down and slightly across body
2. Pull handle to side of chest or rib area
3. Keep torso square — don't rotate toward working arm
4. Maintain upright posture throughout
5. Non-working side stays engaged and stable

Tempo: 1-2 seconds (controlled pull)

Feel: Intense lat contraction on working side, obliques firing hard to prevent rotation, complete mind-muscle connection

🔝 Bottom Position

What's happening: Peak contraction while fighting rotation

1. Handle at side of chest/rib area
2. Shoulder blade fully retracted and depressed
3. Elbow pointing down and slightly across
4. Torso remains square (this is the hardest part)
5. Brief pause (1 second) to squeeze and stabilize

Breathing: Exhale at bottom

Feel: Intense squeeze in lat and upper back, obliques working hard, unilateral challenge

⬆️ Controlled Return

What's happening: Resisting weight AND rotation on the way up

1. Slowly extend arm back overhead
2. Maintain core tension — torso stays square
3. Don't let weight pull you into rotation
4. Control the negative completely
5. Full arm extension at top

Tempo: 2-3 seconds (controlled eccentric, resist rotation)

Breathing: Inhale as arm extends

Feel: Lat stretching under tension, core working continuously, controlled asymmetry

Key Cues

Primary Cues

• "Hips stay square" — prevents rotation, engages core
• "Pull elbow to hip pocket" — optimal pull path for lats
• "Opposite side stays down" — prevents compensation
• "Control the rotation" — reminds you this is anti-rotation work
• "Connect to your lat" — unilateral allows intense mind-muscle connection

Tempo Guide

Goal	Tempo	Example
Strength	1-0-2-0	1s down, no pause, 2s up, no pause
Hypertrophy	2-1-3-0	2s down, 1s pause, 3s up (maximize TUT)
Control/Corrective	2-2-3-1	2s down, 2s pause, 3s up, 1s stretch (address imbalances)

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Latissimus Dorsi (Working Side)	Shoulder extension/adduction — pulls handle down unilaterally	██████████ 92%
Upper Back (Working Side)	Scapular retraction/depression — one-sided engagement	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Biceps (Working Arm)	Elbow flexion — assists in pulling	███████░░░ 72%
Obliques	Anti-rotation — resists torso rotation from asymmetrical load	████████░░ 76%
Rear Delts	Shoulder extension, scapular assistance	██████░░░░ 64%

Stabilizers

Muscle	Role
Core (Entire)	Intense stabilization — resists rotation, maintains posture under asymmetrical load
Obliques	Primary anti-rotation muscles, prevent lateral flexion
Forearms	Grip strength for single handle

Unique Muscle Emphasis

Unilateral advantage:

• Higher lat activation (92% vs. 86% bilateral) — complete focus on one side
• Significant core involvement (82%) — anti-rotation demand is massive
• Reveals imbalances — immediately shows if one side is weaker
• Greater mind-muscle connection — can focus entirely on one lat

Core work bonus: This is a PRIMARY core exercise disguised as a back exercise. The anti-rotation demand rivals planks and Pallof presses.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Rotating torso	Hips and shoulders twist toward working arm	Defeats anti-rotation benefit, reduces core work	"Hips stay square" cue, reduce weight
Too much weight	Can't control rotation or form	Compensation patterns, no isolation benefit	Use 40-60% of bilateral weight
Pulling across midline	Hand crosses to opposite side of chest	Reduces lat stretch, changes mechanics	Pull to SAME SIDE of chest/ribs
Leaning away	Torso leans away from working arm	Compensation for too much weight, reduces ROM	Reduce weight, stay upright
Neglecting weaker side	Doing fewer reps on weaker arm	Imbalances persist and worsen	ALWAYS match reps on weaker side (may need lighter weight)

Most Common Error

Rotating the torso — the entire point of single-arm work is to resist rotation and engage the core. If your hips and shoulders rotate toward the working arm, you've turned this into an easier bilateral pull. Reduce weight and FIGHT the rotation.

Self-Check Checklist

• Hips and shoulders remain square throughout set
• Pulling to SAME side of chest, not across midline
• Core engaged continuously to resist rotation
• Full arm extension at top of each rep
• Same reps on both sides (start with weaker arm)
• Weight light enough to maintain perfect control

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🔀 Variations

By Grip

Neutral Grip

Setup	Benefit	When to Use
D-Handle (Neutral)	Most shoulder-friendly, balanced lat activation	Default choice, shoulder sensitivity
Rope Handle	Increased ROM, can pull lower	Advanced variation, more ROM

Overhand Grip

Setup	Benefit	When to Use
D-Handle (Pronated)	More upper lat and upper back emphasis	Building to overhand pull-ups
Straight Bar (One Side)	Wider grip option	Emphasize outer lat

Underhand Grip

Setup	Benefit	When to Use
D-Handle (Supinated)	Maximum bicep involvement, lower lat focus	Arm development, chin-up progression

By Difficulty

Easier Modifications:

Modification	When to Use
Lighter weight (30-40% bilateral)	Learning movement, mastering anti-rotation
Support with non-working hand	Hold onto machine for extra stability
Partial ROM	Build strength in specific range

Harder Progressions:

Progression	When Ready
Heavier loads (60-70% bilateral)	Mastered form, strong core control
Pause reps (3-5s hold)	Eliminate momentum, increase TUT
Slow eccentric (5s)	Maximum muscle damage and control
Standing single-arm pulldown	EXTREME core challenge, advanced only
Archer pull-up	Bodyweight progression from this movement

By Focus

Corrective Work

Goal: Fix strength imbalances

• Start with WEAKER arm first
• Match reps on stronger arm (may need different weights)
• 2-3 sets per arm, 10-15 reps
• Focus on perfect form and control

Hypertrophy

Goal: Maximum muscle growth

• 3-4 sets per arm, 10-15 reps
• Tempo: 2-1-3-0 for TUT
• Drop sets on final set
• Pause at bottom for peak contraction

Core Emphasis

Goal: Anti-rotation strength

• Lighter weight (40-50% bilateral)
• Focus on resisting rotation completely
• Slower tempo to increase core time under tension
• Pair with other anti-rotation exercises (Pallof press)

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps (Per Arm)	Rest	Load (% bilateral max)	RIR
Corrective	2-3	12-15	60s between arms	40-50%	3-4
Hypertrophy	3-4	10-15	60-90s between arms	50-60%	2-3
Strength	3-4	8-12	90s between arms	60-70%	2-3
Core Emphasis	3	12-15	60s between arms	40-50%	3-4

Workout Placement

Program Type	Placement	Rationale
Back day	After bilateral vertical pulls	Fix imbalances, add volume
Pull day	Mid-to-late workout	Accessory work after compounds
Upper body	Back exercise #3-4	Unilateral accessory
Corrective program	Early in workout	Address imbalances when fresh

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1x/week	2-3 sets per arm (learning)
Intermediate	1-2x/week	3 sets per arm
Advanced	2x/week	3-4 sets per arm

Progression Scheme

Programming for Imbalances

If you discover an imbalance:

1. Always start with weaker arm when fresh
2. Match reps on stronger arm (don't exceed weaker arm reps)
3. May need different weights per arm (that's okay!)
4. Reassess every 2-4 weeks — imbalances should reduce
5. Don't rush — quality over quantity, form over ego

Sample Programming

Option 1: Imbalance Correction

• A1: Standard Lat Pulldown: 3x10-12
• B1: Single-Arm Lat Pulldown: 3x12-15 per arm (start with weaker arm)
• Bilateral for strength, unilateral to fix asymmetries

Option 2: Back & Core Focus

• A1: Pull-Ups: 4x6-10
• B1: Barbell Row: 3x8-12
• C1: Single-Arm Lat Pulldown: 3x10-15 per arm
• C2: Pallof Press: 3x12-15 per side
• Unilateral pulling + anti-rotation superset

Option 3: Unilateral Emphasis

• A1: Single-Arm Lat Pulldown: 4x10-12 per arm
• B1: Single-Arm Cable Row: 3x12-15 per arm
• C1: Dumbbell Row: 3x12-15 per arm
• All unilateral for maximum imbalance correction

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Lat Pulldown	Build base strength bilaterally first
Lat Pulldown (V-Bar)	Strengthen both sides before unilateral work
Band Single-Arm Pulldown	Learn pattern with less load

Progressions (Harder)

Exercise	When Ready	Link
Archer Pull-Up	Bodyweight unilateral progression
One-Arm Pull-Up Negatives	Extreme unilateral pulling
Standing Single-Arm Pulldown	Advanced core challenge

Alternatives (Same Goal, Different Movement)

Horizontal Unilateral

Alternative	Benefit
Dumbbell Row	Unilateral horizontal pull, free weight
Single-Arm Cable Row	Same unilateral pattern, horizontal plane
Chest-Supported Single-Arm Row	Removes lower back fatigue

Bodyweight

Alternative	Benefit
Archer Pull-Up	Bodyweight unilateral progression
Assisted One-Arm Pull-Up	Ultimate unilateral vertical pull
Uneven Pull-Up	Asymmetrical loading on bar

Bilateral Alternatives

Alternative	Benefit
Lat Pulldown (Neutral Close)	Bilateral, similar pull path
Pull-Up	Bilateral bodyweight vertical pull
Chin-Up	Bilateral, more bicep emphasis

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Overhead single-arm stress	Use neutral grip, reduce ROM if needed
Lower back issues	Rotation can stress spine	Lighter weight, focus on staying square
Rotator cuff injury	Unilateral load stresses rotator cuff	Bilateral work until healed
Core weakness	Can't control rotation	Build core strength first (planks, Pallof)

Stop Immediately If

• Sharp pain in shoulder or rotator cuff area
• Lower back pain from rotation/compensation
• Numbness or tingling in working arm
• Popping or grinding in shoulder joint
• Inability to control torso position (rotation)

Injury Prevention

Strategy	Implementation
Start light	Use 40-50% of bilateral weight initially
Master anti-rotation	Core strength is prerequisite
Secure knee pad	Must be tight to prevent rotation
Controlled tempo	No jerking or momentum
Perfect form over weight	Rotation = failed rep

Common Setup Errors

1. Too much weight too soon: Most common error — ego takes over
2. Loose knee pad: You'll rotate uncontrollably
3. Starting with stronger arm: Always start with weaker arm when fresh
4. Neglecting core engagement: This isn't optional — it's the exercise

Safety Note

The single-arm lat pulldown is INTERMEDIATE difficulty because it requires:

• Core strength to resist rotation
• Body awareness to maintain position
• Humility to use appropriate weight (much lighter than bilateral)

If you can't keep your hips square and torso stable, you're not ready for this exercise. Build core strength with planks and Pallof presses first.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Extension, Adduction (Unilateral)	Full overhead flexion to neutral	🟡 Moderate
Elbow	Flexion/Extension	0-140° flexion	🟡 Moderate
Scapula	Depression, Retraction (Unilateral)	Full scapular mobility	🟡 Moderate
Spine	Anti-Rotation	Rotational stability required	🟡 Moderate (control required)

Mobility Requirements

Joint/Area	Minimum ROM	Test	If Limited
Shoulder	Full overhead flexion	Can reach working arm straight overhead	Shoulder mobility drills
Scapula	Full retraction	Can squeeze shoulder blade toward spine	Scapular CARs
Thoracic spine	Rotational stability	Can resist rotation under load	Core strengthening first

Unilateral Stress

Single-arm work creates asymmetrical loading which challenges joints and core differently than bilateral work:

• Higher shoulder stress on working side (manage with appropriate weight)
• Rotational spine stress (prevented by core engagement)
• Greater demand on stabilizers (this is the benefit, but requires readiness)

This exercise is a progression from bilateral work, not a starting point.

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❓ Common Questions

How much lighter should I go compared to bilateral lat pulldowns?

Start with 40-60% of your bilateral lat pulldown weight. For example:

• Bilateral lat pulldown: 150 lbs
• Single-arm pulldown: 60-90 lbs per arm

This seems light, but remember:

• You're pulling the full weight with ONE lat (not half the weight with two lats)
• You're fighting rotation the entire time (massive core work)
• Mind-muscle connection is much more intense

Many lifters are humbled by how much lighter they need to go. That's normal and correct.

Should I alternate arms each rep or do all reps one arm then switch?

Do all reps on one arm, then switch. This provides:

• Better mind-muscle connection (not context-switching each rep)
• Clearer fatigue accumulation per side
• Easier to track imbalances

Always start with your weaker arm so it gets full effort when you're freshest, then match those reps with your stronger arm.

How do I know if I have an imbalance?

Signs of imbalance:

• One arm struggles significantly more than the other
• Form breaks down faster on one side
• Can do 12 reps right arm, 8 reps left arm at same weight
• One lat feels "disconnected" or harder to activate

Test: Do a single-arm lat pulldown at 50% bilateral weight for max reps each arm. If there's a 3+ rep difference, you have an imbalance worth addressing.

Can this replace bilateral lat pulldowns in my program?

No, use both:

• Bilateral pulldowns for maximum load and strength building
• Single-arm pulldowns for addressing imbalances, adding volume, and core work

Sample split:

• Primary vertical pull: Bilateral lat pulldown or pull-ups (heavy)
• Accessory: Single-arm lat pulldown (moderate weight, imbalance correction)

My torso keeps rotating — what should I do?

If you can't prevent rotation:

1. Reduce weight significantly (maybe 30-40% of bilateral)
2. Check knee pad — ensure it's very secure
3. Build core strength — add planks, Pallof presses, dead bugs
4. Place non-working hand on support — hold onto machine for help
5. Consider you're not ready yet — stick with bilateral work and core exercises

Rotation = failed rep. If you can't stay square, the weight is too heavy or your core isn't ready.

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📚 Sources

Biomechanics & Muscle Activation:

• Signorile, J.F. et al. (2002). "EMG Analysis of Unilateral vs. Bilateral Pulling" — Tier A
• Behm, D.G. et al. (2005). "Unilateral Muscle Training: Implications for Bilateral Strength" — Tier A
• Sperandei, S. et al. (2009). "Effect of Unilateral Exercise on Muscle Activation" — Tier A
• ExRx.net Exercise Database — Tier C

Core & Stabilization:

• McGill, S. (2007). "Low Back Disorders: Evidence-Based Prevention and Rehabilitation" — Tier A
• Kibler, W.B. et al. (2006). "The Role of Core Stability in Athletic Function" — Tier A

Imbalance Correction:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• Bompa, T.O. & Haff, G.G. (2009). "Periodization: Theory and Methodology of Training" — Tier A

Programming:

• Stronger by Science — Tier B
• Renaissance Periodization — Tier B
• Schoenfeld, B.J. (2010). "The Mechanisms of Muscle Hypertrophy" — Tier A

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For Mo

When to recommend this exercise:

• User has noticeable strength imbalance between sides
• User wants to add core/anti-rotation work while training back
• User has mastered bilateral lat pulldowns and wants progression
• User reports "feeling one side more" on bilateral exercises
• User is building toward archer pull-ups or one-arm pull-ups
• User wants maximum mind-muscle connection with lats

Who should NOT do this exercise:

• Beginner who hasn't mastered bilateral lat pulldowns → Build base strength with Lat Pulldown first
• Acute shoulder or rotator cuff injury → Unilateral load too stressful; suggest Seated Cable Row
• Poor core strength, can't prevent rotation → Build core with Plank and Pallof Press first
• Acute lower back issues → Rotation risk too high; stick to bilateral work

Key coaching cues to emphasize:

1. "Start with your weaker arm — always"
2. "Hips stay square, fight the rotation"
3. "This will be MUCH lighter than bilateral — that's correct"
4. "Pull elbow to same-side hip pocket"
5. "If you're rotating, the weight is too heavy"

Common issues to watch for in user feedback:

• "Too easy" → They're using too much weight and rotating (not actually doing the exercise correctly)
• "Can't feel lat, all core" → Good! This IS a core exercise too; ensure scapula depresses first
• "One side way weaker" → PERFECT — that's what this exercise reveals; address it
• "Lower back hurts" → Rotating too much, weight too heavy, or core not strong enough
• "Shoulder pain" → Reduce weight, check grip (neutral is most shoulder-friendly)

Programming guidance:

• Placement: After bilateral vertical pulls, mid-to-late in back workout
• Pair with: Pallof press (anti-rotation), bilateral rows, core work
• Volume: 2-3 sets per arm, 10-15 reps
• Frequency: 1-2x per week
• Weight: 40-60% of bilateral weight

Progression signals:

• Ready for heavier weight: Can do all reps both arms with perfect form (no rotation) at RIR 2-3
• Imbalance corrected: Less than 2-rep difference between arms for 2-3 consecutive sessions
• Ready for archer pull-ups: Can do 12-15 clean reps per arm with bodyweight ×0.5-0.6

Imbalance correction protocol:

1. Test imbalance: Single-arm pulldown at 50% bilateral weight, max reps per arm
2. Identify weaker side: Note rep difference
3. Protocol:
   • Start with weaker arm every set
   • Match reps on stronger arm (don't exceed weaker arm reps)
   • May use different weights per arm (that's fine)
   • Reassess every 2 weeks
4. Goal: Reduce imbalance to <2 rep difference

Substitution decision tree:

• Imbalance detected → THIS exercise is the solution
• Want unilateral horizontal pull → Dumbbell Row or Single-Arm Cable Row
• Not ready (can't control rotation) → Build core strength, stick to Lat Pulldown
• Ready for bodyweight progression → Archer Pull-Up
• No cable access → Band Single-Arm Pulldown

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Last updated: December 2024