Own Every Range
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VIDEO DEMO

Single-arm lat pulldown

Progression of Lat Pulldown

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

PROGRESSION · HOW TO DO IT

Single-arm lat pulldown

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

  1. 01
    Set up your version

    Set up specifically for the Single-arm lat 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.

  4. 04
    Finish with control

    Bring the handle toward the upper chest without leaning far back, then return to long arms slowly.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

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02
03
More about this movement

BACK & LATS / 51

Short rangeShort range

Single-arm lat pulldown

Sets: 3–4 · Reps: 8–15

Single-arm lat 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.