Own Every Range
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VIDEO DEMO

Paused single-arm pulldown

Progression of Lat Pulldown

YouTube · E3 Rehab Exercise LibrarySingle-Arm Lat PulldownWatch the demonstration

PROGRESSION · HOW TO DO IT

Paused single-arm pulldown

These steps are written specifically for the Paused single-arm pulldown. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Paused single-arm pulldown. Set up at a pulldown station with the thighs secured and the arms long overhead.

  2. 02
    Move the pattern

    Keep the ribcage steady and pull the elbows down toward the hips as the bar approaches the upper chest.

  3. 03
    Match the demand

    Complete one arm at a time while keeping the trunk and shoulder position unchanged. Pause at the named position without relaxing, bouncing, or changing alignment.

  4. 04
    Finish with control

    Finish without leaning far back, then let the arms reach overhead slowly for the next rep. Keep the ribcage controlled.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

BACK & LATS / 51

Short rangeShort range

Paused single-arm pulldown

Sets: 3–4 · Reps: 8–15

Paused single-arm pulldown is a progression of Lat Pulldown. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The machine scales vertical pulling cleanly and lets the shoulder blades begin elevated before the elbows finish down toward the ribs.