Primary Goal
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When to use it
Use the Single-Arm Lat Pulldown during general strength sessions to develop unilateral vertical pulling strength, shoulder control, and balanced upper-body capacity.
The exercise is particularly useful for climbers who need additional pulling strength or want to address side-to-side differences without relying exclusively on pull-ups.
It can be performed as a primary strength exercise or as accessory work alongside climbing-specific training.
Starting Position
- Attach a single-hand handle to the high pulley of a cable machine.
- Sit with both feet supported and adjust the thigh pad to stabilize the body.
- Hold the handle using a comfortable neutral or slightly supinated grip, with the working arm extended overhead.
- Keep the rib cage stacked over the pelvis and gently brace the trunk.
- Allow the scapula to upwardly rotate and elevate naturally in the overhead position without forcing it into depression or retraction.
Execution
- Initiate the pull by driving the elbow downward toward the side of the torso.
- Allow the scapula to move naturally as the upper arm lowers, coordinating shoulder extension and adduction with scapular movement.
- Pull the handle toward the upper chest or shoulder region, maintaining a comfortable elbow trajectory.
- Keep the trunk stable without excessive leaning, rotation, or momentum.
- Briefly control the bottom position without forcing the shoulder blade downward.
- Return the handle slowly overhead, allowing natural scapular upward rotation and elevation as the arm extends.
- Complete the prescribed repetitions before switching arms.
Half-Kneeling Cable Lat Pulldown
A unilateral cable variation performed from a half-kneeling position. It allows adjustment of the pulling angle while increasing the demand on trunk and pelvic stability.
- Setup: Position yourself beneath or slightly behind a high cable pulley, with the knee opposite the working arm on the floor.
- Starting position: Hold the handle overhead with the working arm extended. Keep the rib cage stacked over the pelvis and maintain a gently braced trunk.
- Pull: Drive the elbow downward toward the hip, following a comfortable diagonal path.
- Scapular movement: Allow the shoulder blade to move naturally rather than forcibly depressing or retracting it.
- Return: Slowly extend the arm overhead, allowing controlled scapular upward rotation and elevation.
- Stability: Avoid excessive trunk rotation, backward leaning, or lumbar extension.
Iso-Lateral Machine Lat Pulldown
A plate-loaded or selectorized lat pulldown machine with independent lever arms can be used to train each side separately. The supported position reduces trunk stabilization demands and allows greater focus on pulling strength.
- Setup: Adjust the seat and thigh or chest supports so the working shoulder follows a comfortable pulling path.
- Starting position: Grip one lever handle with the arm extended overhead, allowing the shoulder blade to move naturally.
- Pull: Drive the elbow downward toward the torso, following the machine’s guided trajectory.
- Scapular movement: Coordinate shoulder and scapular movement without forcing excessive depression or retraction.
- Return: Control the lever as the arm extends overhead, avoiding abrupt stretching or loss of shoulder control.
- Loading: Select resistance independently for each arm when possible, using the weaker side to guide the initial prescription.
Dosage
General strength development
- Sets: 2–5
- Repetitions: 5–12 per arm
- Intensity: Medium–High; approximately RPE 7–8 (2–3 repetitions in reserve)
- Rest: 90–180 seconds after completing both arms
- Execution: Controlled pulling and lowering, without using momentum
Suggested starting prescription: 3 × 8 repetitions per arm, resting 120 seconds after completing both sides.
Loading: Select a resistance that allows all prescribed repetitions with approximately 2–3 repetitions in reserve (RPE 7–8). Start lighter when learning the movement and increase resistance gradually once both arms complete the target repetitions with consistent technique. Use the weaker side to guide initial loading.
Important
- Adjust the seat and thigh support to maintain a stable position without compensatory trunk movement.
- Allow natural scapular movement throughout the pull and return; avoid forcing the shoulder blade into a fixed depressed position.
- Do not lean excessively backward or rotate the torso to move heavier loads.
- Avoid pulling the handle behind the neck or forcing the elbow beyond a comfortable range.
- Maintain a controlled overhead return without allowing the cable to pull the shoulder abruptly upward.
- Use the weaker side to establish an appropriate load when training both arms.
- Account for additional finger-flexor and upper-body fatigue when combining the exercise with demanding climbing or hangboard sessions.
Expected effects
- Increased unilateral vertical pulling strength.
- Improved strength of the latissimus dorsi and elbow flexors.
- Improved coordination of scapular movement during loaded shoulder adduction and extension.
- Greater ability to identify and address side-to-side strength differences.
- Additional upper-body strength capacity to complement climbing-specific pulling exercises.