Single Arm Lat Pulldown
Single-arm pulldown for symmetry and a better mind-muscle connection. It works mainly the lats, with help from the biceps, rear deltoid, forearm flexors and rotator cuff.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Single Arm Lat Pulldown
- Sit with your thighs under the pads and take a single handle in one hand, arm straight overhead, chest up.
- Pull the handle down to the side of your chest, driving the elbow down and back towards your hip.
- Keep the torso still and square; don't twist or lean away to get the handle lower.
- Return slowly to a straight arm and a stretched shoulder, then do the same number of reps on the other side.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Lats | Latissimus dorsi |
| Secondary | Biceps | Biceps brachii |
| Secondary | Rear deltoid | Deltoideus posterior |
| Secondary | Forearm flexors | Flexores antebrachii |
| Secondary | Rotator cuff | Musculi rotatores humeri |
Muscle data from StrengthLog.
Why do it
- Lat width with a load you can dose
- The pull-up pattern before you can do pull-ups
- Easy volume without wrecking your grip
How Flawless ranks Single Arm Lat Pulldown
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Single Arm Lat Pulldown by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Single Arm Lat Pulldown work?
It works mainly the lats, with help from the biceps, rear deltoid, forearm flexors and rotator cuff.
How do you do Single Arm Lat Pulldown?
Sit with your thighs under the pads and take a single handle in one hand, arm straight overhead, chest up. Pull the handle down to the side of your chest, driving the elbow down and back towards your hip. Keep the torso still and square; don't twist or lean away to get the handle lower. Return slowly to a straight arm and a stretched shoulder, then do the same number of reps on the other side.
How does Flawless rank Single Arm Lat Pulldown?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.