VERTICAL PULL

Lat Pulldown vs Single-Arm Cable Pulldown

Both train your lats. Here's how they differ, and when to pick each one.

Lat Pulldown

Drive elbows down to ribs, slight lean back, no yanking.

How to do it →

Single-Arm Cable Pulldown

Pull elbow to hip pocket, long stretch at top.

How to do it →

Side by side

Lat PulldownSingle-Arm Cable Pulldown
KitCableCable
Main musclesLatsLats
Also worksBiceps, Upper Back, Rear DeltsBiceps, Obliques
Bench neededNoNo
One side at a timeNoYes
Works at homeGym onlyGym only
Starting loadAround 30 kgAround 10 kg

How each one feels

Lat Pulldown

  1. Drive your elbows down towards your ribs.
  2. Bring the bar to your upper chest.
  3. Let it rise slowly to a full stretch.

Watch out for: Yanking with your body.

Single-Arm Cable Pulldown

  1. Pull your elbow down towards your hip pocket.
  2. Return to a long stretch at the top. Finish one side, then switch.

Watch out for: Twisting your torso.

Lat Pulldown: pros and cons

  • + Easy to progress: add a little weight or one more rep each week.
  • + The machine guides the path, so it's beginner-friendly and steady.
  • + Keeps tension on the muscle through the whole rep.
  • + Also works your biceps and upper back.
  • − Needs a gym, and the station might be taken at busy times.

Single-Arm Cable Pulldown: pros and cons

  • + Easy to progress: add a little weight or one more rep each week.
  • + The machine guides the path, so it's beginner-friendly and steady.
  • + Keeps tension on the muscle through the whole rep.
  • + One side at a time helps even out imbalances.
  • + Also works your biceps and obliques.
  • − Needs a gym, and the station might be taken at busy times.
  • − Takes twice as long because you do each side.

Which should you pick?

  • Pick Lat Pulldown if you want smooth, steady tension and easy weight changes.
  • Pick Single-Arm Cable Pulldown if you want smooth, steady tension and easy weight changes.
  • Single-Arm Cable Pulldown trains one side at a time, which helps even out imbalances.
  • Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
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