Single Arm Side Straight Arm Lat Pulldown

Muscles worked

Setup

1. Set the cable pulley to the highest position and attach a single D-handle.
2. Stand sideways to the cable machine with your feet shoulder-width apart and a slight bend in your knees.
3. Grasp the handle with the hand closest to the machine using an overhand or neutral grip.
4. Step away from the machine until your arm is fully extended and you feel a slight stretch in your lat.

How to do it

1. Keeping your arm straight with a slight micro-bend in the elbow, exhale as you pull the handle down in a wide arc toward your outer thigh.
2. Focus on driving the movement with your shoulder blade and lat, keeping your arm locked in position.
3. Squeeze your lat hard at the bottom of the movement for one second, ensuring your hand stays in line with your hip.
4. Inhale as you slowly return the handle to the starting position over a 3-second count, maintaining tension throughout the stretch.

Form checklist

• Keep your torso upright and avoid leaning toward or away from the machine.
• Maintain a fixed, slight bend in the elbow throughout the entire set.
• Keep your shoulders pinned down and back; do not let the shoulder shrug up at the top.
• Engage your core to prevent the weight from rotating your torso toward the machine.

Pro tips

• Imagine you are trying to push the handle away from your body in a large circle to maximize lat recruitment.
• Lead the movement with your pinky finger and focus on driving the elbow toward your hip to better engage the outer lats.

Make it harder

• Add a 3-second pause at the bottom of the movement to maximize peak contraction.
• Incorporate a slow 4-5 second eccentric phase to increase time under tension.

Frequently asked

What muscles does the single arm side straight arm lat pulldown work?

The single arm side straight arm lat pulldown primarily targets the lats, and also works the abs, biceps, rhomboids, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the single arm side straight arm lat pulldown?

The single arm side straight arm lat pulldown uses cable.

Is the single arm side straight arm lat pulldown good for beginners?

The single arm side straight arm lat pulldown is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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