Back · Cable
Single Arm Lat Pulldown
How to do the single arm lat pulldown, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Vertical Pull
- Mechanic
- Compound
How to do it
Attach a single handle to a high pulley. Grip the handle with one hand, pull it to your chest while squeezing your lats, then return slowly.
- 1Sit tall and grip the handle with one hand, pulling it down toward your shoulder while keeping your torso still; you should feel your lat engaging on that side
- 2Initiate the movement by depressing your shoulder blade before bending your elbow
- 3Squeeze at the bottom and control the return to feel a full stretch in the top position
Common mistakes
- Don't lean back or twist your torso to move the weight
- Avoid using your biceps to pull, focus on driving your elbow down and back
- Don't let the handle snap back up; control every inch of the rep
Muscles worked
The single arm lat pulldown mainly works the lats and biceps, with the forearms, lower traps, mid traps, upper abs, and rear delts assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsSupport
- Lower TrapsSupport
- Mid TrapsSupport
- Upper AbsSupport
- Rear DeltsSupport
Single Arm Lat Pulldown strength standards
See how your single arm lat pulldown ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM95 lb
Silvere1RM137.5 lb
Golde1RM195 lb
Platinume1RM250 lb
Diamonde1RM285 lb
Champione1RM312.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the single arm lat pulldown for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.