Unilateral movements can help balance aesthetics and provide strength gains.

Last updated on May 24th, 2024

One of bodybuilding’s premiere trainers, the “Hypertrophy Coach” Joe Bennett, recently trained IFBB Pro John Ballard through an intense back workout that included proper execution of the chest-supported T-bar row.

Bennett coached Ballard through a unilateral lat pulldown session to continue that educational frame.

Single-Arm Machine Pulldown

The single-arm machine pulldown targets the latissimus dorsi, the large muscles spanning most of the back. Instead of a typical bilateral lat pulldown (i.e., pulling with both arms), the single-arm pulldown better isolates each lat to remedy muscle and strength imbalances.

While the primary focus is lats, single-arm pulldowns involve the rhomboids, teres major, and traps, which aid in the protraction and retraction of the scapula during the exercise. The biceps and brachialis are also engaged during a pulldown, as is typical in pulling exercises. See the training session between Bennett and Ballard below:

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Steps For Maximum Lat Building with Single-Arm Pulldown

Bennett shared numerous cues and instructions for proper form throughout a full range of motion to educate Ballard about what a proper single-arm lat pulldown should feel and look like. The following is a step-by-step breakdown:

1. Seated Neutral Position

Ballard performed warmups on the single-arm pulldown machine. Bennett allows his trainees to train the movements and correct them as needed.

The knee pads were locked onto Ballard’s quads. His knees were bent 90 degrees, and his feet were firmly planted on the floor. This machine did not provide back support. His pulling hand held a neutral grip while the non-pulling hand held a handlebar.

Bennett’s first correction for Ballard was Ballard’s lean. Ballard leaned toward the side he pulled toward. Bennett guided Ballard to maintain a neutral spine, with a mostly upright torso not directly under the weight. Bennett referred to this starting position as a “clean slate.”

2. Get A Full Reach With The Arm

Bennett continuously told Ballard to allow the arm to reach up so the lat could fully lengthen. That included scapula movement allowing the arm and lat to lengthen.

The eccentric should remain controlled. Do not let the weight pull the arm quickly. Ensure a slow tempo as the arm, shoulder, and lat allow the weight to return to the starting position.

Ballard was instructed to pause at the top so that the weight wouldn’t bounce, thereby creating momentum.

3. Pulling The Weight Down With Your Lat

Bennett demonstrated how most people pull the weight back as though performing a row before pulling the arm down. This forces the traps and rear delts to brunt much of the load. Bennett recommends slowly executing the pull downward, not backward, as one fluid motion.

Elevation, smooth depression, and extension of the shoulder simultaneously.

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4. Squeeze At The Bottom

With the top of this movement, Bennett instructed Ballard to pause in the fully shortened position. After pausing, slowly lift the weight to the starting position.

This slow, controlled movement keeps the muscles under tension. It prevents form cheating by not allowing the weight to create momentum and pulling the arm into full extension. When training to failure, Bennett recommends having a spotter help perform the movement fluidly.

Featured image: @classic.foodie_ifbbpro on Instagram