One Arm Lat Pulldown

How to do the 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.

Muscles worked

Role	Muscles
Primary	lats
Secondary	biceps, middle back
Equipment	cable machine
Difficulty	beginner
Type	compound

No cable machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Chin-Up Bodyweight Pullups Bodyweight V-Bar Pullup Bodyweight Wide-Grip Rear Pull-Up Bodyweight Leverage Iso Row Machine Bent-Arm Barbell Pullover Barbell

Harder than the One Arm Lat Pulldown

Bent-Arm Barbell Pullover intermediate · Barbell Elevated Cable Rows intermediate · Cable Machine Wide-Grip Rear Pull-Up intermediate · Bodyweight

Superset the One Arm Lat Pulldown with

Opposing shoulders and chest work — alternate sets without extra rest.

Alternating Cable Shoulder Press shoulders Cable Chest Press chest Cable Internal Rotation shoulders Cable Rope Rear-Delt Rows shoulders

Common questions

What muscles does the One Arm Lat Pulldown work?

The One Arm Lat Pulldown primarily works the lats, with the biceps and mid back as secondary movers. Chin-Up, Close-Grip Front Lat Pulldown, and Full Range-Of-Motion Lat Pulldown train the same muscle, across 7 equipment types.

What equipment do you need for the One Arm Lat Pulldown?

A Cable Machine. Without a cable machine, Chin-Up, Pullups, and V-Bar Pullup train the same muscle, and 8 of the catalogue's options for this muscle need no equipment.

Is the One Arm Lat Pulldown suitable for beginners?

Yes, the One Arm Lat Pulldown is rated beginner. Bent-Arm Barbell Pullover, Elevated Cable Rows, and Wide-Grip Rear Pull-Up are the progressions from here.

Where should the One Arm Lat Pulldown go in a workout?

Early — the One Arm Lat Pulldown is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Alternating Cable Shoulder Press and Cable Chest Press later.

Similar exercises

Chin-Up Bodyweight Close-Grip Front Lat Pulldown Cable Machine Full Range-Of-Motion Lat Pulldown Cable Machine Gironda Sternum Chins Other Equipment Kipping Muscle Up Other Equipment Kneeling High Pulley Row Cable Machine