The Single Arm Lat Pulldown is a beginner machine vertical pull that primarily trains the lats, with the back and biceps assisting. It is useful for building vertical pulling strength through the lats and upper back.
Primary muscles
lats
Secondary muscles
back, biceps
Equipment
machine
Difficulty
beginner
TARGET AREA
Muscles worked
Primary muscles
lats
Secondary muscles
back, biceps
THE MOVEMENT
How to perform
Set the thigh pad securely and take a comfortable grip on the pulldown attachment.
Sit tall with a slight, controlled lean and start with the arms extended.
Pull the attachment toward the upper chest by driving the elbows down.
Return slowly until the lats are lengthened and the arms are long again.
IRONYOU / CORE
Core cues
Keep the torso or pelvis stable and match the range of motion between sides.
Drive the elbows down while keeping the torso stable.
Use a grip and range that let you feel the lats without forcing the shoulders.
INTERACTIVE 3D EXERCISE
Single Arm Lat Pulldown in 3D
A fixed camera can hide a unilateral pulling path. Rotate around the working arm and torso to inspect the full movement.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: load for the working side. Public value: per logged side.
Single Arm Lat Pulldown Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as per logged side.
Single Arm Lat Pulldown estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
25.7 kg
34.1 kg
42.4 kg
59.8 kg
60 kg
28.5 kg
37.8 kg
47 kg
66.3 kg
70 kg
31 kg
41.1 kg
51.1 kg
72.1 kg
80 kg
33.3 kg
44.1 kg
54.9 kg
77.4 kg
90 kg
35.3 kg
46.8 kg
58.3 kg
82.1 kg
100 kg
37.2 kg
49.3 kg
61.3 kg
86.5 kg
110 kg
38.9 kg
51.5 kg
64.1 kg
90.4 kg
120 kg
40.4 kg
53.5 kg
66.6 kg
93.9 kg
Single Arm Lat Pulldown Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as per logged side.
Single Arm Lat Pulldown estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
12.9 kg
17.1 kg
21.3 kg
30 kg
50 kg
17.2 kg
22.8 kg
28.4 kg
40 kg
60 kg
19.9 kg
26.4 kg
32.8 kg
46.2 kg
70 kg
21.6 kg
28.6 kg
35.6 kg
50.1 kg
80 kg
22.6 kg
29.9 kg
37.3 kg
52.6 kg
90 kg
23.3 kg
30.8 kg
38.4 kg
54.1 kg
100 kg
23.7 kg
31.3 kg
39 kg
55 kg
IronYou-specific standard; resistance can vary between machines/equipment.
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
IronYou-specific standard; resistance can vary between machines/equipment.
KEEP EXPLORING
Variations
Related variations: Overhand Lat Pulldown, Wide Overhand Lat Pulldown, and Neutral Grip Lat Pulldown.
Use single-side work to match control between sides, or a bilateral version when you want both sides working together.
EARLY ACCESS
Track Single Arm Lat Pulldown in IronYou.
Keep your last session, progress and next target with you when you train.
