10 Best One Arm Lat Pulldown Alternatives for Limited Equipment or Rehab

The One Arm Lat Pulldown is done seated with a cable machine. Ranked closest by our scoring: the Cable One Arm Pulldown, the Alternate Lateral Pulldown and the Cable Lateral Pulldown With V-bar. A harder version, the Cable Wide Grip Rear Pulldown Behind Neck, is listed below as a progression rather than a swap.

One Arm Lat Pulldown

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the One Arm Lat Pulldown

The steps for the One Arm Lat Pulldown itself, so you can judge how close each substitute below really is.

Lats, with biceps, middle back · Cable · Intermediate · Compound

  1. Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.
  2. Pull the handle down, squeezing your elbow to your side as you flex the elbow.
  3. Pause at the bottom of the motion, and then slowly return the handle to the starting position.
  4. For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.

The 10 Best One Arm Lat Pulldown Alternatives

10 substitutes, ranked by how closely each one matches the One Arm Lat Pulldown on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Cable One Arm PulldownPlay demonstration

    1. Cable One Arm Pulldown

    96% match

    Lats · Intermediate · Compound

    The same equipment, taken with an overhand grip.

    • Cable
    How to perform it
    1. Attach a single handle to a high pulley cable machine.
    2. Stand facing the machine with your feet shoulder-width apart.
    3. Grasp the handle with an overhand grip and extend your arm fully.
    4. Keep your back straight and your core engaged.
    5. Pull the handle down towards your side while keeping your elbow close to your body.
    6. Pause for a moment at the bottom of the movement, squeezing your lat muscle.
    7. Slowly release the handle back to the starting position.
    8. Repeat for the desired number of repetitions.
    9. Switch sides and repeat the exercise with the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: lat pulldown, the same as the One Arm Lat Pulldown
    • Primary muscle: lats, the same as the One Arm Lat Pulldown
    • Equipment: a cable, the same as the One Arm Lat Pulldown
    • Body position: seated, the same as the One Arm Lat Pulldown
  2. Alternate Lateral PulldownPlay demonstration

    2. Alternate Lateral Pulldown

    94% match

    Lats · Intermediate · Compound

    It uses the same equipment and still works the lats.

    • Cable
    How to perform it
    1. Sit on the cable machine with your back straight and feet flat on the ground.
    2. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
    3. Lean back slightly and pull the handles towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: lat pulldown, the same as the One Arm Lat Pulldown
    • Primary muscle: lats, the same as the One Arm Lat Pulldown
    • Equipment: a cable, the same as the One Arm Lat Pulldown
    • Body position: seated, the same as the One Arm Lat Pulldown
  5. Kneeling Single-arm High Pulley Row

    5. Kneeling Single-arm High Pulley Row

    90% match

    Lats · Intermediate · Compound

    Pick this when you want to work the lats with more balance to manage.

    • Cable
    How to perform it
    1. Attach a single handle to a high pulley and make your weight selection.
    2. Kneel in front of the cable tower, taking the cable with one hand with your arm extended. This will be your starting position.
    3. Starting with your palm facing forward, pull the weight down to your torso by flexing the elbow and retract the shoulder blade. As you do so, rotate the wrist so that at the completion of the movement, your palm is now facing you.
    4. After a brief pause, return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, the same as the One Arm Lat Pulldown
    • Equipment: a cable, the same as the One Arm Lat Pulldown
    • Body position: kneeling, not seated
    • Balance: harder to stay steady on than the One Arm Lat Pulldown
  6. Cable Lat Pulldown Full Range Of MotionPlay demonstration

    6. Cable Lat Pulldown Full Range Of Motion

    89% match

    Lats · Intermediate · Compound

    The same equipment, taken with a wide grip.

    • Cable
    How to perform it
    1. Sit on the lat pulldown machine with your knees positioned under the pads.
    2. Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Lean back slightly and keep your chest up, maintaining a slight arch in your lower back.
    4. Pull the bar down towards your upper chest, squeezing your shoulder blades together.
    5. Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: lat pulldown, the same as the One Arm Lat Pulldown
    • Primary muscle: lats, the same as the One Arm Lat Pulldown
    • Equipment: a cable, the same as the One Arm Lat Pulldown
    • Body position: seated, the same as the One Arm Lat Pulldown

Why You Might Need a One Arm Lat Pulldown Alternative

You might substitute the one-arm lat pulldown because you lack a high cable station, experience shoulder pain with overhead traction, or need a rehab-friendly progression. Alternatives let you control line of pull and joint angle; for example, a chest-supported row removes lumbar extension demand while keeping lat loading. Choose movements that still initiate the pull with the elbow and use scapular depression to bias the latissimus dorsi. Substitutes also let you manipulate tempo, range of motion, and peak contraction to target hypertrophy or strength without repeating the exact cable setup.

One Arm Lat Pulldown FAQ

What muscles does One Arm Lat Pulldown work?

The primary target is the latissimus dorsi, which produces shoulder extension and adduction. You also load the teres major, posterior deltoid, and the scapular retractors; focus on pulling the elbow down and back to maximize lat activation.

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