Adjust the cable pulley to the highest position, attach a D-handle to it, and select an appropriate amount of weight.Single-arm pulldowns target the lat via shoulder extension, so they should be performed near the beginning of a back, upper body, or pull workout. Over time, doing unilateral exercises will help balance out your physique and reduce the risk of injury.Īnother benefit to the single-arm pulldown is that you can perform this exercise using a basic cable stack. Start with your weaker side, then match the number of repetitions you get with the stronger side. As the name implies, you train one lat at a time. If you notice that one lat is stronger or more developed than the other, a single-arm pulldown is a much better alternative. Bilateral exercises are effective for building muscle mass and strength, but for those that have any kind of strength or muscular imbalance, they aren’t ideal. Single-Arm Pulldowns When to perform single-arm pulldownsĪ traditional lat pulldown exercise is a bilateral exercise, which means that you’re using both arms simultaneously to move the weight. 6.15 The 10 Best Bench Press Alternatives.6.14 The 10 Best Hack Squat Alternatives.6.12 The 8 Best Incline Bench Press Alternative.6.11 The 10 Best Front Squat Alternatives.6.9 The 9 Best Seated Cable Row Alternatives (2023).6.8 The 10 Best Pallof Press Alternatives.6.7 The 10 Best Romanian Deadlift Alternatives.6.5 The 10 Best Overhead Press Alternatives.6.3 The 9 Best Barbell Row Alternatives.6.2 The 8 Best Decline Bench Press Alternatives.6.1 The 10 Best Bulgarian Split Squat Alternatives.2 Reasons to choose a lat pulldown alternative.
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