A single-arm plate-loaded pulldown taken with a wide handle position, sweeping the elbow down the side of the body to isolate each lat through its full range.
BackMachineVertical pull
Start
End
Primary
Latissimus dorsi
Secondary
Teres majorBicepsRhomboidsLower trapezius
Equipment
Machine
Pattern
Vertical pull
Setup
01Lock the thighs under the pads and sit tall.
02Grip the wide handle overhead with one hand, palm facing forward or slightly in.
03Anchor the free hand on the thigh pad or frame.
04Extend the working arm fully and let the lat stretch upward.
Execution
01Pull the elbow down along the side of the body.
02Bring the handle to shoulder level while the torso stays tall.
03Squeeze the lat hard at the bottom for a second.
04Return under control to a full overhead stretch.
Checkpoints
-The torso stays vertical without side-bending into the rep.
-The elbow sweeps down the side, not forward across the body.
-Full stretch is reached at the top with the shoulder allowed to rise slightly.
-The pull ends at the shoulder without the wrist curling in.
Common mistakes
-Leaning away from the working side to add body english.
-Pulling the handle behind the body and straining the shoulder.
-Rushing the eccentric and losing the stretch.
-Using the free arm to push the body through the rep.
Programming notes
-Use 3 sets of 10 to 12 reps per arm for lat isolation.
-Best placed after a heavy bilateral pulldown or pull-up.
-Keep loads moderate; the wide unilateral line punishes cheating.
