Single-Arm Emphasi Lat Pulldown
Sculpt a powerful, balanced back with the Lat Pulldown with Single-Arm Emphasis. This variation corrects muscle imbalances and maximizes lat engagement through targeted, controlled tension.
The Single-Arm Emphasi Lat Pulldown is a compound exercise that mainly works the back, with help from the biceps, traps and shoulders. You'll need: cable machine.
Required Equipment
Single-Arm Emphasi Lat Pulldown Muscles Worked
Primary
Lats (latissimus dorsi)
Secondary
Biceps (biceps brachii); Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers); Rear Shoulder (Delts) (posterior deltoid)
How to do the Single-Arm Emphasi Lat Pulldown
Setup
Sit on the lat pulldown seat, securely pinning your thighs under the provided knee pads. Grab the straight bar with a wide, overhand grip. Your arms should be fully extended overhead without arching your spine.
Movement
Initiate the movement by depressing your shoulder blades and driving your elbows down toward your sides.
Continue pulling the bar down until it reaches the upper chest area, focusing on squeezing your back muscles.
Maintain a neutral torso position, avoiding excessive leaning backward.
Slowly return to the starting position with control, allowing your lats to stretch while keeping tension in the cable throughout the movement.
Single-Arm Emphasi Lat Pulldown FAQs
What muscles does the Single-Arm Emphasi Lat Pulldown work?
The Single-Arm Emphasi Lat Pulldown mainly works the back, with help from the biceps, traps and shoulders. The main muscles are the latissimus dorsi.
What equipment do you need for the Single-Arm Emphasi Lat Pulldown?
Cable machine.
Is the Single-Arm Emphasi Lat Pulldown a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Single-Arm Emphasi Lat Pulldown go on?
It belongs on pull day in a push/pull/legs routine.
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