How to Do One Arm Lat Pulldown
Step-by-step instructions, muscles worked and workouts that use the one arm lat pulldown.
| Main muscles | Lats |
| Also works | Biceps, Upper & Mid Back |
| Equipment | Cable |
| Level | Beginner |
| Type | Strength |
How to do it
- 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.
- Pull the handle down, squeezing your elbow to your side as you flex the elbow.
- Pause at the bottom of the motion, and then slowly return the handle to the starting position.
- For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Gym Back Workout for Intermediate6 exercises · about 47 min · GymGym Upper Body Workout for Intermediate6 exercises · about 47 min · Gym
Similar exercises
Gear for this exercise
Tube bands with handlesGym-like cable exercises at home.See it on Amazon →
Door anchor for bandsTurns any door into a cable machine.See it on Amazon →New fat-loss tips every day. Follow danfitnz everywhere: