Based on the amount of energy drinks consumed by studious first-year college students, we can dispatch the first claim. Alertness and insomnia? Yes. Back muscles? No. As for good deeds, this is a fitness article so it shall be kept secular. That leaves vertical pulling — pull-ups and pulldowns.

Although pull-ups can be modified for nearly everyone, nothing beats the adjustability and convenience of cable-stack pulldowns. But the traditional overhand grip isn’t for everyone, especially those with shoulder issues. (1)(2)(3)

The neutral-grip lat pulldown is a shoulder- and elbow-friendly alternative to standard lat pulldowns. Find out how to perform, program, and modify this big back builder.

Neutral-Grip Lat Pulldown

• How to Do the Neutral-Grip Pulldown
• Neutral-Grip Pulldown Mistakes to Avoid
• How to Progress the Neutral-Grip Pulldown
• Benefits of the Neutral-Grip Pulldown
• Muscles Worked by the Neutral-Grip Pulldown 
• How to Program the Neutral-Grip Pulldown
• Neutral-Grip Pulldown Variations 
• Frequently Asked Questions

Neutral-Grip Lat Pulldown Video Breakdown

Dr. Merrick Lincoln (the author of this article) demonstrates how to do a neutral-grip pulldown and talks you through a complete repetition. Check to see what form looks like before reading on for the details.

How to Do the Neutral-Grip Lat Pulldown Step By Step

As opposed to using a straight or cambered “lat bar,” the neutral-grip pulldown requires use of a bar with grips running perpendicular to the length of the bar. This allows you to keep your forearms in a “neutral” rotation, with your palms facing each other, halfway between full supination (palms facing toward you) and full pronation (palms facing away from you).

Step 1 — Establish Points of Contact

Face a cable machine with your glutes on the seat, both feet flat on the floor, and your upper legs under the thigh pad. If necessary, adjust the height of the thigh pad or seat for secure fit.  

Form Tip: When setting the height of the thigh pad or seat, ensure your feet are flat on the floor with your heels slightly behind your knees. This enables you to easily slide your feet back to stand when it’s time to retrieve or return the pulldown bar.

Step 2 — Grab the Bar and Set Your Trunk Angle

Grab the handles with a shoulder-width, or slightly narrower, position. If the bar has traditional cylinder-shaped grips, use a fully closed grip with your fingers and thumb wrapped around the bar. If the bar has more modern paddle-style or angled grips, ensure the palms of your hands make maximum contact with the paddles. With this handle, the knuckles of your fingers should be flexed over the top of the handle. 

Once your grip is secure, lift your chest, lean back slightly (e.g. 10 to 30-degrees from vertical), and brace your core. Maintain this trunk position throughout the exercise. In the stretched position, your elbows should be locked completely straight.

Form Tip: If you have a limited range of motion in the overhead position, you may benefit from leaning back slightly farther (e.g. approximately 30-degrees from vertical). This changes the pulling angle and reduces stress on your shoulder joints.

Step 3 — Pull Down to Peak Contraction

Initiate the movement by drawing your shoulder blades together and down, and “pull your shoulder blades into your back pockets.”

Immediately after beginning to move your shoulder blades, begin pulling your elbows toward the sides of your ribcage. Peak contraction is achieved when your shoulder blades are squeezed together and down, and your upper arms are pinned to your sides. 

Form Tip: Don’t worry about getting the bar to your chest, below your chin, or to some other arbitrary position. Focus on achieving a strong contraction in your back muscles when you reach the bottom position. 

Step 4 — Return and Seek Stretch

Lower the weight and allow your arms to be drawn upward, slowly letting your elbows extend. At the same time, allow your shoulder blades to be elevated. The upward movement phase ends when your elbows are completely straight. You should feel a strong stretch across the outside of your armpits — those are your lat muscles being properly stretched.

Form Tip: As your arms are drawn overhead and your latissimus dorsi are stretched, your low back might tend to arch. Avoid this by keeping your abdominal muscles engaged to maintain a neutral torso.

Neutral-Grip Lat Pulldown Mistakes to Avoid

Common errors in the neutral-grip pulldown occur when range of motion goes unchecked, when compensations are permitted, and when your arms “out-muscle” your back. 

Excessive Range of Motion

The uninitiated often assume the pulldown is not complete until the bar touches their chest. This is erroneous. Hyperextension of your shoulder places additional stress on the front of the shoulder. (4)(5) This is not typically good for folks with anterior shoulder instability, a prevalent issue among lifters. (4) Also, there’s simply no added benefit because the demand on your shoulder muscles decreases due improved leverage in the bottom position.

Still convinced touching the bar to your chest is “necessary?” Watch a handful of folks with barndoor backs perform neutral-grip pulldowns. They don’t touch the bar to their chest — albeit, they likely couldn’t if they wanted to due to the size of their latissimus dorsi and teres major muscles. 

Avoid it: A good rule of thumb for pulldown range of motion is to pull down and back until your triceps squeeze against your lats. Achieve a strong contraction, then begin the upward movement. 

Slouching Into the Repetition

The sticking point, or most challenging part of the repetition, occurs near the bottom of the downward pulling phase. Novice lifters often work through this portion of the lift by rounding their shoulders forward and flexing their mid-back. This gives the appearance of “crunching” or slouching at the bottom of the repetition.

Avoid it: As you pull, keep focus on your back muscles by reminding yourself to create space between the front of your shoulder and the cable pulley.

“Curling” the Weight Down

While it’s true the neutral-grip pulldown can be a great biceps-builder, it is not intended to be an arms-focused exercise. Lifters who initiate the pulldown with elbow flexion and “muscle” the bar down with their elbow flexors are missing out on back gains.

Avoid it: Performed properly, upper body vertical pulling exercises (i.e. pull-ups and pulldowns) are initiated by back muscles, specifically your lower trapezius and latissimus dorsi. (8) These muscles should activate a split-second before your biceps. Ensure this sequence by downwardly rotating and depressing your shoulder blades to begin each rep or “pull your shoulder blades into your back pockets.”

How to Progress the Neutral-Grip Lat Pulldown

To learn the neutral-grip pulldown, start with light weight. Over time, progress the exercise by adding weight and/or repetitions. Incorporating strategic pauses may also be useful for dialing-in proper form and building strength. 

Start Light, Add Weight and Reps

Once proper form is dialed in, progress the pulldown by adding weight. The amount of weight you add should be related to your primary training goal. A weight that allows four to six good repetitions is an effective target when you’re prioritizing strength. A wide range of weights can be effective for hypertrophy, so pick a weight that allows a repetition target you prefer (e.g. eight to 12 repetitions, 12 to 16 repetitions, or 16 to 20 repetitions). 

Once you’ve established your working weight, you will need to add weight or repetitions over time to ensure you are progressively overloading your muscles. A simple strategy is to add repetitions, then add weight once you’ve exceeded the top end of your target repetition range. For example, if you/re aiming for eight to 12 repetitions per set, start by identifying a weight that allows you to perform approximately eight repetitions.

In a week or two, you’ll likely be hitting nine or 10 repetitions with the same weight. Eventually, you’ll reach 13 repetitions, which is the signal to add weight. Note: If you have a bit more training experience, gains sometimes come more slowly and you might consider the occasional deload to ensure ongoing progress. 

Add “Iso-Holds”

Near the bottom position of a pulldown, when your elbows are bent and just in front of your chest, the resistance at the shoulder is amplified by the length of the humerus (upper arm bone). This portion of the movement is the sticking point — the point where muscular failure or form breakdown is most likely to occur. It’s also the perfect position for adding an isometric hold or “iso-holds.” This is an intensification technique used to prolong time under tension and improve strength at targeted positions.

To add an iso-hold, simply stop at the most challenging portion of the pulldown. Hold for four to six seconds, and then complete the repetition. Iso-holds can be performed on the final repetition to maximize set performance or incorporated on every repetition. Keep in mind, you will likely need to lower the weight or repetition target if you intend to use iso-holds on every rep. 

Benefits of the Neutral-Grip Lat Pulldown

Sure, there are a lot of back exercises you could do at the gym, so why focus on this pulldown variations? With good effort and decent programming, lifters can build respectable size and strength with the neutral-grip pulldown due to the setup, range of motion, and user-friendliness.

Works Back Muscles Through a Full Range of Motion

During pulldowns, shoulders reach the overhead position at the top of every repetition. This exposes the target muscles to substantial stretch and load. This mechanical tension is a key driver of muscle growth. (6) Unlike rows, for example, which only train the muscles through a relatively partial range of motion, pulldowns reach maximum or near-maximum stretch on the target muscles.

Full range of motion training may result in more muscle gain over time. (7) As a bonus, full range of motion training is likely to improve flexibility as effectively, or even more effectively, than stretching. (9)  

An Alternative for Banged Up Shoulders and Elbows

Although traumatic injuries among resistance trainees are somewhat uncommon, a large percentage of lifters complain of painful shoulders and elbows. (4)(10) The lion’s share of these issues can often be attributed to overuse or training errors. 

Forearm position during exercise affects the stress and strain experienced by joint structures, connective tissues, and muscles around the elbow. (11) Structures around the shoulders experience different patterns of stress based on your arm path. For example, the “high five” position of abduction and external rotation passed through during traditional lat pulldowns is associated with increased stress the front of the shoulder. (4)(1)(3) Temporarily avoiding this position may be indicated in the presence of certain shoulder injuries.

It may be prudent for lifters to incorporate neutral-grip variations to reduce the risk of overuse. Periodically switching out pull-ups or traditional lat pulldowns for a slightly different vertical pulling exercises, such as neutral-grip pulldowns may help to ward off overuse-type injuries. 

Lifters already contending with overuse injuries related to upper body pulling may wish to experiment with variations such as the neutral-grip pullover to determine whether it’s better tolerated than previous exercises. 

Allows Easy Use of Advanced Training Techniques

Advanced training techniques can include methods used to take sets past failure (e.g. forced reps, drop sets, rest-pause), delay failure (e.g. cluster sets), or increase time under tension by imposing a tempo (e.g. lowering the weight very slowly with six-second eccentrics). (12) The neutral-grip pulldown is typically performed on a stable and safe machine that allows for efficient use of these techniques.

The pulldown machine enables quick manipulation of weight — just move the pin or slide plates on or off. This allows for efficient performance of drop sets. The machine is also self-contained and “self-spotting.” If muscular failure is reached, there is very little chance of getting pinned under weight. Just stand up and control the pulldown bar back to the top position. 

Similarly, if the lifter wishes to take rest within a given set (i.e. cluster set training), the machine allows for quick stops and starts. Finally, the seated position on the machine allows for a training partner to safely and efficiently assist the lifter to perform additional reps. Advanced training techniques are far from easy, but the pulldown setup makes them about as efficient as they can be.

Muscles Worked by Neutral-Grip Lat Pulldown

The neutral-grip pulldown hammers muscles of the back, shoulders, and arms. (3)(13)(14) The pulldown is a relatively fundamental movement because it recruits a number of upper body muscles and works them through a significant range of motion.

Shoulder Extensors — Lats, Upper Back, Deltoids

The neutral-grip pulldown targets the muscles that extend the shoulders or draw the arms from in front of the body toward the back of the body. They primarily include the latissimus dorsi, teres major, rear deltoids, and the long head (or innermost portion) of the triceps brachii. Interestingly, the lower part of the pectoralis major (“costal fibers” of the chest) contribute to the pulldown as well. (14)

Collectively, the shoulder extensors have the potential to be highly aesthetic muscles. Well-developed latissimus dorsi gives the back breadth, while teres major and rear deltoid enhance shoulder dimensions. And if any gap remains between the arms and upper sweep of the lats, building the long head of triceps brachii will appear to fill it in. “Wings” achieved.

Mid-Back

Sometimes called “scapular muscles,” the muscles of the mid-back act on your shoulder blades. No big back is complete without the visual interest and depth of well-developed scapular muscles.

While these muscles may not be the primary target of the pulldown, they will receive a training effect. During the pulldown, the rhomboids, lower trapezius, and middle trapezius rotate the shoulder blades downward, pull them together, and draw them toward the small of your back. 

Elbow Flexors

Curls aren’t the only way to build big biceps. Drawing resistance toward the body trains the muscles of elbow flexion (bending your arms) — specifically, your biceps brachii, brachioradialis, and brachialis. Functional importance notwithstanding, these muscles give your arms a more muscular, anaconda-like appearance. 

How to Program the Neutral-Grip Lat Pulldown

Neutral-grip pulldowns can fit nicely into most lifters’ programs in a full body workout, back day, or pulling session. Whether your major training goal is strength or muscle gain, an overarching recommendation is to perform neutral-grip pulldowns earlier in the workout to maximize adaptations.

As a Primary Exercise for Strength

The neutral-grip lat pulldown is a long range-of-motion, multi-joint exercise that allows incremental loading. These features make it ideal for use as a primary exercise in your “back day” or “pull day” routine. Primary exercises, sometimes termed “core exercises” in some circles, are compound (multi-joint) movements typically placed earlier in the workout before any “accessory exercises,” which are typically single-joint exercises or rehab/prehab work.

This exercise order is preferred, because multi-joint exercise performance tends to suffer when performed after isolation exercise. (15) Moreover, exercises performed earlier in the workout tend to stimulate greater improvement in strength. (16)

To prioritize back strength, hit two to five sets of four to six repetitions using 85% or greater of your one-repetition maximum (1RM), ideally early in your workout. (17)

As High-Volume Hypertrophy Work

If your training focus is building a big back, address neutral-grip pulldowns toward the beginning of your workout. Due to heavy involvement of the biceps brachii and other elbow flexors, it is best practice to perform pulldowns before curls or other direct biceps exercises. 

Some research has shown that as few as three sets of barbell curls performed before pulldowns can decrease back-training performance by three to five repetitions. (13) Lost repetitions does not bode well for optimal muscle gain, as hypertrophy is positively related to exercise volume (i.e. total weekly sets x reps). (18) Maximize pulldown volume by performing this exercise early in the workout.

For building bigger back and biceps, perform three to six sets of eight to 20 repetitions using a weight that brings each set within three or fewer repetitions of failure.

Neutral-Grip Lat Pulldown Variations

On your back-building quest, there are many variations of the neutral-grip pulldown to help move you forward. Select the most appropriate variation based on personal preference, equipment availability, and goals. 

Neutral-Grip Pull-Up 

No pulldown machine? Prefer pull-ups over pulldowns? Swap neutral-grip pulldowns for pull-ups. If multiple neutral-grip widths are available, start with the ones closest to shoulder-width or slightly narrower.

Despite the fact your bodyweight provides the resistance, the mechanics of the neutral-grip pull-up are similar to the neutral-grip pulldown. Start from a dead-hang, initiate from your shoulder blades, and pull your elbows down to your sides.

V-Bar Lat Pulldown

Using a narrow V-bar or “chinning triangle” attachment results in a tighter arm path and hits your back and arms differently. Neutral-grip pulldowns with the V-bar appear to rely more heavily on the biceps brachii than shoulder-width and wide neutral-grip variations. (13) So the V-bar pulldown is a great option for those prioritizing strong, thick arms.

The V-bar pulldown is performed much like the neutral-grip pulldown except the lifter should focus on squeezing the elbows and forearms together throughout the exercise. Elbows should graze your ribcage below your pecs as you approach the bottom position of the exercise. 

Half-Kneeling Single-Arm Lat Pulldown

Single-arm lat pulldowns are wonderful for feeling the stretch and contraction of your latissimus dorsi and other shoulder extensor muscles through a large arc and long range of motion. Because each arm is worked individually, they can also help to address any possible side-to-side strength asymmetries.

The half-kneeling single-arm lat pulldown is the next level of single-arm pulling. The “half-kneeling” position (i.e. one knee down) provides a large, stable footprint for the addition of subtle trunk movements. These trunk movements allow more stretch at the top followed by a stronger peak contraction at the bottom of each rep. The former may enhance “stretch-mediated” muscle growth, while the squeeze at the bottom promotes mind-muscle connection and increased latissimus dorsi activity. (6)(19)

Face the cable stack and kneel with the working side knee down. Allow your shoulder blade to be pulled up for a full stretch through your lat. Side-bend your trunk slightly away from your working arm. Pull by drawing your shoulder blade and elbow down and in. Achieve peak contraction by aggressively pulling your arm to your ribcage and side-bending slightly toward the working side. Focus on feeling your lats “cramp” at the bottom of each rep.

Swiss Bar Pullover

The pullover is a phenomenal exercise for the shoulder extensor muscles — latissimus dorsi, posterior deltoid, part of your pectoralis major, etc. Although commonly done with a two-handed grip on a single dumbbell, the pullover may also be performed using a neutral-grip implement such as a Swiss bar, a multi-grip barbell, or triceps bar.

The Swiss bar may enable those with less-than-ideal range of motion (i.e. limited forearm pronation or shoulder external rotation) to reap the benefits of pullovers – Namely, heavy loading overhead when the target muscles are at their longest lengths, which may enhance growth.(6)(20)(21) Just be sure to have an attentive spotter due to free weights passing over your head and face during the movement.

Earn Your Wings

The neutral-grip lat pulldown builds a wide back and thick arms to boot. When performed with a shoulder-width or slightly narrower grip, it tends to be a joint-friendly exercise for your lats, upper back, mid-back, and biceps. Altogether, neutral-grip lat pulldowns may be among the best options for building a set of wings when your shoulders have other plans.

FAQs

References

1. Escalante, G. (2017). Exercise modification strategies to prevent and train around shoulder pain. Strength & Conditioning Journal, 39(3), 74-86.
2. Ribeiro, A. S., Nunes, J. P., & Schoenfeld, B. J. (2020). Selection of resistance exercises for older individuals: the forgotten variable. Sports Medicine, 50, 1051-1057.
3. Fees, M., et al. (1998). Upper extremity weight-training modifications for the injured athlete. The American journal of sports medicine, 26(5), 732-742.
4. Kolber, M. J., Corrao, M., & Hanney, W. J. (2013). Characteristics of anterior shoulder instability and hyperlaxity in the weight-training population. The Journal of Strength & Conditioning Research, 27(5), 1333-1339.
5. Watson L, et al. (2016). The treatment of multidirectional instability of the shoulder with a rehabilitation program: Part 1. Shoulder & Elbow. 8(4):271-278
6. Wackerhage, H., et al. (2019). Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise. Journal of Applied Physiology, 126(1):30-43.
7. Kassiano, W., et al. (2022). Which ROMs Lead to Rome? A Systematic Review of the Effects of Range of Motion on Muscle Hypertrophy. The Journal of Strength & Conditioning Research, 10-1519.
8. Youdas, J. W., et al. (2010). Surface electromyographic activation patterns and elbow joint motion during a pull-up, chin-up, or perfect-pullup rotational exercise. The Journal of Strength & Conditioning Research, 24(12), 3404-3414.
9. Morton, S. K., et al. (2011). Resistance training vs. static stretching: effects on flexibility and strength. The Journal of Strength & Conditioning Research, 25(12), 3391-3398.
10. Siewe, J., et al. (2014). Injuries and overuse syndromes in competitive and elite bodybuilding. International Journal of Sports Medicine, 35(11), 943-948.
11. Bryce, C. D., & Armstrong, A. D. (2008). Anatomy and biomechanics of the elbow. Orthopedic Clinics of North America, 39(2), 141-154.
12. Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing muscle hypertrophy: a systematic review of advanced resistance training techniques and methods. International journal of environmental research and public health, 16(24), 4897.
13. Vilaça-Alves, J., et al. (2014). Effects of pre-exhausting the biceps brachii muscle on the performance of the front lat pull-down exercise using different handgrip positions. Journal of Human Kinetics, 42(1), 157-163.
14. Ackland, D. C., Pak, P., Richardson, M., & Pandy, M. G. (2008). Moment arms of the muscles crossing the anatomical shoulder. Journal of Anatomy, 213(4), 383-390.
15. Figueiredo, T., et al. (2016). Influence of Exercise Order on One and Ten Repetition Maximum Loads Determination. Journal of Exercise Physiology Online, 19(2).
16. Nunes, J. P., et al. (2021). What influence does resistance exercise order have on muscular strength gains and muscle hypertrophy? A systematic review and meta-analysis. European Journal of Sport Science, 21(2), 149-157.
17. Peterson, M. D., Rhea, M. R., & Alvar, B. A. (2004). Maximizing strength development in athletes: a meta-analysis to determine the dose-response relationship. The Journal of Strength & Conditioning Research, 18(2), 377-382.
18. Figueiredo, V. C., de Salles, B. F., & Trajano, G. S. (2018). Volume for muscle hypertrophy and health outcomes: the most effective variable in resistance training. Sports Medicine, 48, 499-505.
19. Snyder, B. J., & Leech, J. R. (2009). Voluntary increase in latissimus dorsi muscle activity during the lat pull-down following expert instruction. The Journal of Strength & Conditioning Research, 23(8), 2204-2209.
20. Maeo, S., et al. (2022). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European Journal of Sport Science, 1-11.
21. Pedrosa, G. F., et al. (2021). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European Journal of Sport Science, 1-11.
22. Murugan, S., et al. (2013). Grip strength changes in relation to different body postures, elbow and forearm positions. Int J Physiother Res, 1(4), 116-121.
23. Valério, D. F., etal. (2021). The effects of lifting straps in maximum strength, number of repetitions and muscle activation during lat pull-down. Sports Biomechanics, 20(7), 858-865.
24. Snarr, R., Eckert, R. M., & Abbott, P. (2015). A comparative analysis and technique of the Lat Pull-down. Strength & Conditioning Journal, 37(5), 21-25.
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Featured Image: MDV Edwards / Shutterstock

The post How to Do the Neutral-Grip Lat Pulldown for a Bigger Back appeared first on Breaking Muscle.

The pulldown can be taken to another level, however, once you recognize that the exercise doesn’t need to be performed with both hands fixed to one straight bar. This familiar setup can make for a smooth and stable pull, but it also disguises just how much work one side of your body is doing compared to the other side.

For this reason, opting for a unilateral (single-sided) movement can provide unique benefits and increased back focus. When the name of the game is muscular development and pulling strength, these details are huge. Here’s how to get your back on track with the single-arm lat pulldown.

Single-Arm Lat Pulldown

• How to Do the Single-Arm Lat Pulldown
• Single-Arm Lat Pulldown Mistakes to Avoid
• How to Progress the Single-Arm Lat Pulldown
• Benefits of the Single-Arm Lat Pulldown
• Muscles Worked by the Single-Arm Lat Pulldown
• How to Program the Single-Arm Lat Pulldown
• Single-Arm Lat Pulldown Variations
• Frequently Asked Questions

Ideal Single-Arm Lat Pulldown Technique Demo

Coach Lee Boyce provides a clear demonstration of the single-arm lat pulldown in action. See the movement performed with each arm and then read on to learn the details.

How to Do the Single-Arm Lat Pulldown

The single-arm lat pulldown may feel slightly awkward at first, especially if you’re not used to performing back exercises with one arm at a time. But any time spent learning the movement will pay off with new size and strength. 

Step 1 — Know Your Equipment

You may be stuck with whatever equipment your gym offers, but some pulldown setups are more user-friendly than others. The gold standard is a dual pulley system. This makes it easy to attach individual handles to each pulley, which will be more naturally aligned with each of your shoulders.

The second best option would be a singular pulley attachment that operates on a pivot. That way, even though the pulley is positioned in the center above your head, it still turns in the direction of your working arm during the movement.

Least optimal would be a single pulley attachment that is completely fixed to the machine with no room to turn or pivot. Many older pieces of equipment are constructed this way, but if it’s the only “pulldown” station available, consider setting up either on the floor at a manually adjustable cable setup (like one for triceps pressdowns) or on the ground beside the seat at the pulldown station.

Form Tip: The key point is to position the pulley as close in-line with your working-side shoulder as possible. This will allow the most comfortable, most efficient line of pull during the exercise.  

Step 2 — Sit Tight, Grab Hold, and Stretch

Secure your thighs under the pad and reach up to get a hold of the handle. Because you’re only reaching one arm, it should be easier to stretch higher while reaching above your head.

Your body will naturally reach higher with one arm compared to raising both arms overhead. If you have doubts, you can quickly test it yourself — Stand facing a wall and raise both hands above your head to touch the highest point you can reach. Then drop one hand and repeat. You’ll undoubtedly get higher with the single arm by comparison.

In the overhead stretched position, your palm should face toward the machine.

Form Tip: This deep stretch will allow you to contract and stretch through a longer range of motion, which will enhance the training effect on the target muscles. (1)

Step 3 — Set Your Shoulder and Pull

Rest your non-working hand comfortably on the leg pad or on your torso. “Reverse” the stretched position by actively setting your working shoulder — lower it by pulling your shoulder blade down and “in” to your mid-back. Push your chest up high and make your neck “long.”

Pull through your elbow, don’t think about curling with your arm. Squeeze your upper back and lats tight. Think about tucking your elbow into your back pocket. Don’t let your upper body crunch sideways as you pull down.

Form Tip: Take advantage of the single handle, which allows you to play with your hand and wrist position. You can supinate (turn your palm to face you) as you lift the weight or or can rotate to a thumbs-up position. Find a wrist angle that works efficiently, comfortably, and powerfully for you.

Step 4 — Return to the Overhead Stretch

When your hand reaches shoulder-level, feel a strong contraction through your side. Return to the starting position by reversing the motion. Lower the weight slowly and control the movement as you reach overhead to full extension.

Don’t overstretch by leaning toward the non-working side. Keep your torso stable and vertical throughout the exercise. When your arm is straight, shrug your shoulder blade up for maximum activation.

Form Tip: Let your overall mobility and flexibility guide your movements. Ideally, aim to bring your hand down near shoulder-level. Don’t force any excessive range of motion and don’t turn it into an ab exercise by crunching to the side — that won’t help to recruit your back. 

Single-Arm Lat Pulldown Mistakes to Avoid

The single-arm lat pulldown can invite some simple technique or programming errors that will reduce the muscle and strength gains. Here are the biggest points to watch out for.

Going Too Heavy 

The most common mistake should almost go without saying, though it doesn’t only apply to the single-arm lat pulldown — check your ego at the door. This is a much more precise, unilateral version of the pulldown, which itself is notorious for overly heavy loading that requires more body swing than lat activation.

There’s no place for that with the single-arm lat pulldown, nor is there any real use for it. You’ll be subject to excessive swinging or twisting to get the weight down, and you’ll ultimately be using everything except your lats to get the job done.

Avoid it: Keep loading relatively lighter to reduce the temptation to swing the weight. Focus on using perfect form throughout each section of the movement and try to feel your back muscles contracting and stretching.

Slouching in the Finished Position

Like any back exercise, the goal should always be to maintain a “proud chest,” especially through the contracted phase of the lift, to ensure good posture and proper muscle activation.

It’s easy to “close yourself up” as you complete the pull, by adding something of an abdominal crunch to the pattern. This is not ideal because it reduces stress on the target muscle and puts you in an inefficient position.

Avoid it: Focus on starting tall and finishing just as tall, or even taller. This posture cue will make you aware of your overall body position.

How to Progress the Single-Arm Lat Pulldown

As a relatively straightforward, cable-based exercise, you can approach this exercise with confidence no matter your experience level.

Adjust Load

Like many movements, you can adapt the challenge by simply changing the loading. Most cable stacks go as light as 10 to 20 pounds. Even while keeping your target rep range the same, you can accommodate nearly any strength level by reducing the weight to perform repetitions with crisp technique.

Similarly, you can go as heavy as possible while maintaining form. As previously discussed, swapping form for more weight is anything but productive. Fortunately, when using good technique and a moderate rep range, even the most experienced lifters will find the full weight stack to be more than enough.

Benefits of the Single-Arm Lat Pulldown 

This unilateral movement offers the benefits of single-side training combined with the benefits of a cable pulley.

Scapular Mobility

Scapular mobility is the overlooked key to every successful back exercise, including the single-arm lat pulldown. Lifters sometimes mistakenly think that stability is the only function of the scapulae (shoulder blades). As such, they believe the scapulae shouldn’t be allowed to move during exercise.

This may be true in movements like the barbell bench press, but it’s not something that actually promotes shoulder joint health. For every joint in your body, there’s actually a certain degree of stability and mobility needed to maintain proper joint function. Depending on the joint in question, there will be a greater need for one over the other.

For example, hinge joints like the knees and elbows require more stability than mobility due to the limited nature of their responsibilities and available joint angles. There is still a degree of mobility they need to create proper range of motion, and to allow for a little bit of “give” laterally and medially.

In the case of the scapulae, stability is paramount, but it’s essential that they possess the capacity to move around the ribcage in elevation/depression (up and down), and in protraction/retraction (forward and back together).

This brings us to where most lifters drop the ball when performing pulling movements. Simply put, the shoulder blades must direct the action of any pull pattern – chin-ups, rows, and yes, pulldowns too. Initiating the movement by simply pulling with your hands won’t do much to engage the upper back muscles and lats.

To practice the proper mechanics, it’s useful to break the movement down into pieces, learning how to engage your lower traps, rhomboids, and lats. You can do this by keeping your elbow straight while pulling through only the first portion of the lift.

Applying this concept to the single-arm lat pulldown will support your quest for muscle, keep the focus in the right places, and keep your scapulae strong and healthy.

Muscle Size

The single-arm lat pulldown is a prime choice for hypertrophy due to its greater isolation on each individual side of the muscle — making each side of your back perform work on its own. The added stretch and long range of motion for each rep also supports muscle growth and strength.

Reduced Joint Strain

Using a single handle allows you to customize your hand and wrist’s start and finish position. This ability to rotate can be useful for lifters who struggle with a history of shoulder, elbow, or wrist issues. These seemingly small changes accumulate into a movement that takes on an entirely new identity as a hidden weapon for back day. 

Muscles Trained by the Single-Arm Lat Pulldown

All pulldowns are considered “back exercises,” but the single-arm lat pulldown provides a unique spin on the generally familiar exercise. This results in a new approach to muscle reccruitment.

Lats

When done correctly, the single-arm lat pulldown primarily focuses on the lats. One key function of the latissimus (lats) is bringing your arm from an overhead position toward the body’s centerline.

Because a lat muscle rests on each side of your back, the single-arm lat pulldown allows you to focus on one specific muscle during each set, which can address any developmental imbalances that may be present.

Upper Back

Your upper back, as a whole, contributes to the single-arm lat pulldown. Collectively, your lower trapezius and rhomboids work as direct synergists to support the prime mover (lats) during the exercise. Your upper back provides stability and support, while also controlling your scapulae during the overhead stretch and peak contraction.

Biceps

Your biceps are recruited in many back exercises as your arm extends and contracts. Particularly, your biceps are more significantly recruited as you rotate your hand into a supinated (palm facing you) position. (2)

Obliques

Because the single-arm lat pulldown is a unilateral exercise, there is an added contribution from your obliques on the sides of your abdominals. These muscles resist excessive lateral flexion (sideways bending) of the spine when performing the lift through a full range of motion. As you focus on keeping a stable torso during the exercise, your obliques are activated to maintain your posture.

How to Program the Single-Arm Lat Pulldown

Because the single-arm lat pulldown is a relatively focused exercise, being performed with one arm at a time, it’s not well-suited to very heavy loading. However, because of the multi-joint nature and high degree of muscular involvement, extremely high repetition training may fatigue support muscles before the primary target muscles.

Moderate Weight, Moderate Repetition

Approach the single-arm lat pulldown with a classic set and rep scheme for reliable size and strength gains. Three to four sets of 10 to 12 reps will let you target your back with an ideal amount of time under tension without needing to load super-heavy, and potentially form-destroying, weights.

Single-Arm Lat Pulldown Variations

This exercise is already, technically, an alternative to a traditional, straight bar lat pulldown, so the list of modifications for more effectiveness or user-friendliness is relatively short. Of note, one exercise stands out as a great alternative. For it, all you need is an adjustable bench and cable pulley.

Cobra Pulldown 

Set an adjustable bench to a roughly 45-degree incline and place is alongside a high cable pulley. Grab a single handle attachment and lay your side on the bench. This unique setup puts you in position to pull diagonally, and allows you to hit the lats directly with super-strict form.

The position essentially immobilizes your upper body and removes the involvement of any cheating muscles like the lower back or abs. The goal is to avoid lifting heavy and focus on muscle recruitment.

Half-Kneeling Single-Arm Lat Pulldown

This is a common and effective pulldown variation that allows you to position your body more directly in-line with the cable pulley. An added benefit of the half-kneeling position is a passive stretch of the hip flexor on your kneeling side and increased glute activation to stabilize your hips and pelvis during the exercise.

However, the half-kneeling single-arm lat pulldown can also change the pulling angle by adding a diagonal, slightly more horizontal, line of pull rather than an overhead (vertical) pulldown motion. This can increase recruitment of your upper back muscles and may reduce the work done by your lats.

Frequently Asked Questions

Bigger Lats, One Side at a Time

The single-arm lat pulldown is the intermediate back-training movement you didn’t know you needed. Make sure you have the classic pulldown movement down pat, along with a good handle on basic mechanics of your shoulders and shoulder blades. Then it’s off to the races as you use the exercise for higher volume and great isolation. Time to get some single-sided gains while building a powerful and more muscular back.

References

1. Pallarés, JG, Hernández-Belmonte, A, Martínez-Cava, A, Vetrovsky, T, Steffl, M, Courel-Ibáñez, J. Effects of range of motion on resistance training adaptations: A systematic review and meta-analysis. Scand J Med Sci Sports. 2021; 31: 1866– 1881. https://doi.org/10.1111/sms.14006
2. Youdas, J. W., Amundson, C. L., Cicero, K. S., Hahn, J. J., Harezlak, D. T., & Hollman, J. H. (2010). Surface electromyographic activation patterns and elbow joint motion during a pull-up, chin-up, or perfect-pullup rotational exercise. Journal of strength and conditioning research, 24(12), 3404–3414. https://doi.org/10.1519/JSC.0b013e3181f1598c

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