Cross Body Single Arm Lat Pulldown Guide
Master the cross body single arm lat pulldown to isolate your lats, improve symmetry, and increase your back's range of motion.
How to Perform
- Position a single handle attachment on a high cable pulley and sit sideways to the machine so your working arm is aligned with the cable.
- Grasp the handle with a neutral grip and sit tall with your feet flat on the floor to establish a stable base.
- Begin the movement by depressing your shoulder blade and pulling your elbow down toward your hip in a slight diagonal arc.
- Focus on bringing the elbow as close to your side as possible while maintaining an upright torso.
- Hold the peak contraction for one second to emphasize the tension in the lower lat fibers.
- Slowly return the handle to the starting position, allowing the cable to pull your arm across your midline for a deep stretch.
- Complete all repetitions on one side before switching to the opposite arm.
Common Mistakes
- Leaning back excessively to use momentum
- Allowing the shoulder to shrug up toward the ear during the pull
- Rotating the torso toward the cable instead of staying square
- Pulling with the hand rather than leading with the elbow
Muscles Worked
Primary movers
- Lats
Stabilizers
- Biceps
- Rear Deltoids
- Brachialis
- Lower Trapezius
Related Guides
- 1-Arm Half-Kneeling Lat Pulldown — Back
- Alternating High Cable Row — Back
- Alternative DB Gorilla rows — Back
Lats · Back