Back Focus

Single-Arm Lat Pulldown

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Coach Notes

Coach Take

Single-side pulldown that helps clean up imbalances and improve lat focus.

Make It Easier

Machine Lat Pulldown

Level It Up

Paused Alternate Lateral Pulldown

Build Size

3-5 x 8-12 each side, rest 60-120s

4 X 5 8 Each Side Rest 2

00

Attribute Breakdown

Muscle

Back

BACK-FOCUSED WORK TO BUILD PULLING STRENGTH AND CONTROL

Equipment

Cable

CABLE RESISTANCE FOR CONSTANT TENSION THROUGH RANGE

Movement

Pull

PULL ACTION: YOU DRAW THE LOAD TOWARD YOUR BODY

Pattern

Vertical

VERTICAL FORCE PATH WITH OVERHEAD OR PULLDOWN BIAS

Reps

6 12

MID-REP RANGE FOR SIZE, CONTROL, AND SOLID INTENSITY

Goal

Hypertrophy

PRIMARY GOAL IS MUSCLE GROWTH THROUGH VOLUME

Ego

Medium

MEDIUM EGO: BALANCED BETWEEN FORM AND PERFORMANCE

Related Exercises

Back ExtensionBarbell Bent Over RowCable Incline PushdownCable Standing Pulldown (with Rope)Chin UpDumbbell RowLat PulldownPull-Up

Play Liftdle

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