Back · Cable · Compound · Beginner

One Arm Lat Pulldown

One Arm Lat Pulldown, start position — Start

One Arm Lat Pulldown, end position — End

PrimarySecondary

Main muscles: Lats
Also working: Biceps, Upper Back

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.

Swaps on other equipment

Each has the lats as its main muscle and is also a pull, on a different piece of equipment.

Other lat exercises

London Bridges · Other
Muscle Up · Other
One Arm Against Wall · Bodyweight
One Handed Hang · Other
Overhead Lat · Other
Overhead Slam · Medicine Ball

Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake