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Lats · Intermediate

Single-Arm Straight-Arm Pulldown

Single-Arm Straight-Arm Pulldown for pulling focused on lats.

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Single-Arm Straight-Arm Pulldown demonstration

Exercise overview

Training details

LatsUpper BackCore

Equipment

Cable

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set the cable high and hold one handle with the arm reaching overhead.
  2. 02Stand facing the stack with a slight hinge and ribs down.
  3. 03Pull the straight arm down toward the same-side thigh.
  4. 04Keep the elbow softly fixed and move from the shoulder, not the torso.
  5. 05Return overhead slowly and complete the side before switching.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCable Straight-Bar Straight-Arm PulldownRelated variationCable Rope Straight Arm Pulldown

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Wide Grip Decline PulloverComparable substituteDumbbell FlyComparable substituteBench PressComparable substituteLat PulldownComparable substituteBarbell RowComparable substituteSingle Arm Dumbbell Row

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