Single Arm Side Straight Arm Lat Pulldown
- Músculo objetivo
- Latissimus Dorsi
- Músculos sinergistas
- Teres Major
- Equipamiento
- Cable
- Parte del cuerpo
- Back
- Tipo
- Strength
The single arm side straight arm lat pulldown is a cable isolation exercise that targets the latissimus dorsi, with the teres major acting as a key synergist. Performed standing to the side of a cable stack with a straight arm, it trains the lat through a long range of motion and reinforces the mind-muscle connection. It is an excellent accessory movement for building back width and improving lat activation.
Cómo hacer el Single Arm Side Straight Arm Lat Pulldown
- 1Set a cable pulley to its highest position and attach a single handle. Stand to the side of the machine so the cable runs diagonally across your body, and grasp the handle with the hand closest to the stack.
- 2Step far enough away from the stack so there is tension on the cable with your arm raised overhead and angled slightly across your body.
- 3Stand tall with a slight hip hinge, your feet shoulder-width apart, and your core braced.
- 4Extend your working arm fully overhead toward the pulley, keeping your elbow locked straight throughout the movement.
- 5Initiate the pull by depressing your shoulder blade and driving your lat downward, not by bending your elbow.
- 6Pull the handle in a wide arc down and across your body until your arm reaches approximately hip level, squeezing your lat at the bottom of the movement.
- 7Reverse the arc under control, allowing your arm to return fully overhead and your lat to stretch before beginning the next rep.
- 8Complete all reps on one side, then reposition to train the opposite arm.
Consejos de técnica
- Keep your elbow locked straight throughout — any bend shifts the work away from the lat and onto the biceps.
- Initiate every rep with your shoulder blade, not your hand. Think 'depress and pull' rather than 'pull down'.
- Control the return phase; a slow, full overhead stretch at the top maximises lat length and time under tension.
- Brace your core and avoid rotating your torso — the movement should come entirely from the shoulder joint and lat.
Errores comunes
- Bending the elbow during the pull, which recruits the biceps and removes tension from the latissimus dorsi.
- Using too much weight and relying on body sway or torso rotation to complete the rep, reducing lat engagement and risking lower back strain.
- Cutting the range of motion short at the bottom and not squeezing the lat, which limits the stimulus to the target muscle.
- Failing to let the arm travel fully overhead at the top of each rep, which shortens the lat's working range and reduces overall effectiveness.
- Pulling the handle too close to the body rather than in a smooth wide arc, turning the movement into a row-like pattern instead of a straight-arm pulldown.
Preguntas frecuentes
What muscles does the single arm side straight arm lat pulldown work?
The primary target is the latissimus dorsi. The teres major assists throughout the movement as a synergist, making this an effective exercise for developing overall back width.
How is this different from a standard straight arm lat pulldown?
In the standard version you face the cable stack and pull symmetrically with both hands. The side variation has you standing perpendicular to the stack and working one arm at a time, which allows a longer arc of motion and helps correct left-to-right strength imbalances.
What cable attachment should I use?
A single D-handle is the most common choice. A short rope attachment also works if a single handle is unavailable, but keep your grip firm so the wrist stays neutral.
How much weight should I use for this exercise?
Start light enough to keep your elbow fully extended throughout every rep. Because the lat works at a mechanical disadvantage with a straight arm, most people use considerably less weight than on a bent-arm pulldown — prioritise control and a full range of motion over load.
Where should this exercise fit in a back workout?
Use it as an accessory or isolation movement after heavier compound pulls such as rows or pull-ups. Two to three sets of 10–15 reps work well for building a strong mind-muscle connection with the lats.
