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Single Arm Sideways Lat Pulldown

Strengthens the back muscles, improving posture and pulling strength.

BackAdvancedStrengthPull

At a glance

Muscles workedPrimary: back. Secondary: lats
Muscle groupBack
DifficultyAdvanced
TypeStrength · Pull
Sets & reps3 sets × 10-12 reps
Estimated calories burned~6 kcal
EquipmentNone needed

How to do it

  1. Step 1: Setup — Get into the starting position for Single Arm Sideways Lat Pulldown.
  2. Step 2: Initiation — Engage your core and begin the movement with control.
  3. Step 3: Main movement — Complete the movement through its full range of motion.
  4. Step 4: End position — Reach the top/end of the movement with control.
  5. Step 5: Return — Slowly return to the starting position.
  6. Step 6: Breathing reminder — Exhale on exertion, inhale on return.
  7. Step 7: Safety note — Keep the movement controlled and stop if you feel sharp pain.

Coaching tips

Benefits

Strengthens the back muscles, improving posture and pulling strength.

Common mistakes

Using momentum to yank the weight instead of pulling with control, or shrugging the shoulders up toward the ears.

Make it harder

Add a pause at the hardest point, slow the tempo, or add light resistance (band or dumbbells).

Make it easier

Reduce the range of motion or reps until the movement feels controlled.

Breathing

Exhale on exertion, inhale on release.

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More back exercises

Lat Stretch to Knee Tuck Warmup

Beginner · 30 seconds

Prone Incline Bench Posture Single Dumbbell Overhe

Beginner · 3 sets × 12 reps

Double Pulley Straight Arm Pulldown

Intermediate · 4 sets × 12 reps

Jumping Knee Tuck Chin Ups

Advanced · 3 sets × 6-10 reps

Bodyweight Row with Full Knee Tuck

Advanced · 3 sets × 8-12 reps

Double D Handle Body Weight Row

Intermediate · 3 sets × 10-15 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.