Auto-playing Animation
One Arm Lat Pulldown
latsstrength
Target Muscles
Primary: lats
Secondary: biceps, middle back
Equipment Needed
cable
Mechanics
compound
Ready to track your sets?
Log your One Arm Lat Pulldown progress, track PRs, and follow progressive overload with the Stamina app.
Download StaminaHow to perform One Arm Lat Pulldown
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.