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Lats · Cable

One Arm Lat Pulldown

A compound movement that trains your lats, done with a cable. Your biceps and middle back help out.

One Arm Lat Pulldown, starting positionOne Arm Lat Pulldown, end position

Muscles you'll work

One Arm Lat Pulldown muscles worked, front viewOne Arm Lat Pulldown muscles worked, back view
LatsPrimaryBiceps · Middle BackSecondary

How to do it

  1. 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.
  2. Pull the handle down, squeezing your elbow to your side as you flex the elbow.
  3. Pause at the bottom of the motion, and then slowly return the handle to the starting position.
  4. For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.

More lat exercises

Close-Grip Front Lat PulldownUnderhand Cable PulldownsWide-Grip Lat PulldownWide-Grip Pulldown Behind The Neck
EquipmentCable
TypeCompound
Push or pullPull
LevelBeginner

Log this lift and watch it climb

Every set you log gets checked against your history, so you know the moment you beat your best. Next session, you'll already know what to aim for.

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