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vertical pull
Single-Arm Lat Pulldown
Search GoogleSingle-Arm Lat Pulldown is a beginner vertical pull exercise using cable machine and handle. It primarily trains lats. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- lats
- Secondary
- biceps, core
- Equipment
- cable machine, handle
- Mechanic
- compound
Setup
- — Prepare the cable machine and clear the movement area.
- — Set your stance, grip, and starting position before beginning single-arm lat pulldown.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Pull one elbow toward the hip while the torso stays square.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the vertical pull.
- — Pull one elbow toward the hip while the torso stays square.
- — Complete the movement with the same control and range on both sides.
Progressions
- — Loaded or slower-tempo single-arm lat pulldown
Regressions
- — Supported or reduced-range single-arm lat pulldown