The best single-arm lat pulldown variations and alternatives include standing single-arm cable lat pulldowns, single-arm resistance band lat pulldowns, dumbbell pullovers, and bilateral lat pulldowns.. These are the conventional lat pulldowns. These are great for back hypertrophy and strength and can be used with regular bodyweight pull-ups.. Straight-Arm Pulldowns: 3 sets of 10 reps; Single-Arm Cable Pulldowns: 3 sets of 10 reps per arm; Standing Cable Rows: 3 sets of 8-10 reps; Face Pulls: 4 sets of 12 reps; Cable Pullthroughs: 3 sets of 10 reps; Advanced routines should include higher intensity and more exercises to challenge the muscles sufficiently for continued growth and.
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One Arm Cable Pull Down is a great unilateral exercise to work the lat and mid-back. Unilateral exercises allow for a greater range of motion than bilateral.. 3. Single-Arm Pause Pulldown. You can add the single-arm pause pulldown near the end of your back training to exhaust every last muscle fiber and cause more growth. As you pull down, hold the bottom position for two to four seconds before releasing. Adding a pause is also beneficial if you struggle to activate your lats when using a regular tempo.
