Exercise

One Arm Lat Pulldown

Also known as: single arm pulldown, single arm lat pull down, 1 arm pulldown

One Arm Lat Pulldown is a compound exercise for the lats. Main target: lower lats. Also works: biceps short head and middle back. Equipment: cable.

EquipmentCable

TypeCompound (multi-joint)

MovementPull

CategoryStrength

Muscles worked

Primary

Secondary

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.