Step by step
- Attach a handle to the high pulley and sit or kneel in front of it.
- Grab the handle with your arm straight.
- Pull by driving your elbow down next to your side.
- Return slowly until your arm is straight and you feel your lat stretch.
Tip: Always start with your weaker arm.
Common mistakes
Rotating your body to pull takes work off your back. Keep your torso facing forward.
Think about driving your elbow down, not pulling with your hand.
Control the return.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Why train one arm at a time?
To fix differences between sides and get a bigger lat stretch.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add single-arm lat pulldown to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.