Single-arm pull-down

The single-arm pull-down is a variation on the lat pull-down that is performed one arm at a time, usually with a D-shaped handle and a cable stack. Many lifters find they can feel the lat (latissimus dorsi) muscles working better with single-arm variations.


  1. Targets the latissimus dorsi muscles
  2. Hits more of the lower-lat muscle fibers than the bar handle version
  3. Allows for greater range of motion than the bar handle version

Single-arm pull-down Images


Single-arm pull-down Instructions

Single-arm pull-down muscle diagram
  1. Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.
  2. Pull the handle down, squeezing your elbow to your side as you flex the elbow.
  3. Pause at the bottom of the motion, and then slowly return the handle to the starting position.
  4. For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.