Single Arm Side Straight Arm Lat Pulldown

Target your lats effectively with the Single Arm Side Straight Arm Lat Pulldown. This isolation exercise builds width and definition in your back.

IntermediateBack Cable

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Single Arm Side Straight Arm Lat Pulldown

Isolation

Cable Straight Arm Pulldown (with rope)

Back · Latissimus Dorsi · Cable

Intermediate

Compound

Cable Kneeling Single Lat Pulldown

Back · Cable

Intermediate

Compound

Cable Kneeling One Arm Lat Pulldown

Back · Latissimus Dorsi · Cable

Intermediate

Isolation

Cable Straight Arm Pulldown

Back · Latissimus Dorsi · Cable

Intermediate

Description

Stand next to the high pulley machine with feet shoulder-width apart. Grasp the handle with one hand and pull it down to your side while keeping your arm straight. Repeat the exercise with the other arm.

Save Single Arm Side Straight Arm Lat Pulldown to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Single Arm Side Straight Arm Lat Pulldown

01
Setup
Stand sideways next to a high pulley cable machine, positioning your working arm closest to the stack. Set the pulley to the highest position and attach a single-grip handle.
02
Setup
Grasp the handle with an overhand grip, keeping your arm straight with a soft elbow and your palm facing down. Step away slightly to create tension, with your feet shoulder-width apart and a slight bend in your knees.
03
Engage your latissimus dorsi, pulling the handle straight down in an arc towards your outer thigh, keeping your arm mostly straight but not locked. Exhale as you pull.
04
Squeeze your lat at the bottom of the movement, ensuring your shoulder blade depresses and retracts slightly without shrugging. Focus on feeling the contraction in your side.
05
Slowly and with control, reverse the movement, allowing the handle to return to the starting position as your lat stretches fully. Inhale during this eccentric phase.

Tips

Focus on initiating the pull with your lat, imagining pulling your elbow towards your hip, rather than just using your arm muscles.
Keep your core braced throughout the movement to prevent your torso from twisting or leaning excessively, maintaining stability and isolating the lat.
Maintain a slight bend in your elbow to protect the joint and ensure the tension stays on the lat, not shifting to the triceps or biceps.
Control the eccentric (raising) phase by resisting the weight on the way up, as this controlled negative is crucial for muscle growth and injury prevention.

Common mistakes

Using too much momentum: Avoid swinging your torso or leaning away from the machine to pull the weight; instead, reduce the weight and focus on a controlled, lat-driven movement.
Bending the elbow excessively: If your elbow bends too much, you're turning it into a single-arm row; keep your arm mostly straight with a soft elbow to isolate the lat.
Shrugging the shoulder: Do not let your shoulder elevate towards your ear at the top of the movement; keep your shoulder depressed and scapula stable to maintain tension on the lat.

In the Ellim app, Single Arm Side Straight Arm Lat Pulldown unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train single arm side straight arm lat pulldown?

Get Ellim — Free

Questions

What muscles does Single Arm Side Straight Arm Lat Pulldown work?

Single Arm Side Straight Arm Lat Pulldown primarily targets Latissimus Dorsi. Secondary muscles include Teres Major.

Is Single Arm Side Straight Arm Lat Pulldown good for beginners?

Single Arm Side Straight Arm Lat Pulldown is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Single Arm Side Straight Arm Lat Pulldown?

You need Cable to perform Single Arm Side Straight Arm Lat Pulldown. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Single Arm Side Straight Arm Lat Pulldown?

Focus on initiating the pull with your lat, imagining pulling your elbow towards your hip, rather than just using your arm muscles. Keep your core braced throughout the movement to prevent your torso from twisting or leaning excessively, maintaining stability and isolating the lat. Maintain a slight bend in your elbow to protect the joint and ensure the tension stays on the lat, not shifting to the triceps or biceps. Control the eccentric (raising) phase by resisting the weight on the way up, as this controlled negative is crucial for muscle growth and injury prevention.

What are common mistakes when doing Single Arm Side Straight Arm Lat Pulldown?

Using too much momentum: Avoid swinging your torso or leaning away from the machine to pull the weight; instead, reduce the weight and focus on a controlled, lat-driven movement. Bending the elbow excessively: If your elbow bends too much, you're turning it into a single-arm row; keep your arm mostly straight with a soft elbow to isolate the lat. Shrugging the shoulder: Do not let your shoulder elevate towards your ear at the top of the movement; keep your shoulder depressed and scapula stable to maintain tension on the lat.