One Arm Lat Pulldown
How to do the One Arm Lat Pulldown with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lats
Biceps, Mid Back
Cable
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.
Log it, see it on your body.
Every One Arm Lat Pulldown set you log feeds Ascend's anatomy heatmap, so your lats volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the One Arm Lat Pulldown fits
The One Arm Lat Pulldown shows up in training built around a specific goal. See how it fits:
More lats exercises
One Arm Lat Pulldown: common questions
What muscles does the One Arm Lat Pulldown work?
The One Arm Lat Pulldown primarily works the Lats. It also recruits the Biceps and Mid Back as supporting muscles.
Is the One Arm Lat Pulldown suitable for beginners?
Yes. The One Arm Lat Pulldown is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the One Arm Lat Pulldown?
To do the One Arm Lat Pulldown you'll need a cable machine.
Is the One Arm Lat Pulldown a compound or isolation exercise?
The One Arm Lat Pulldown is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the One Arm Lat Pulldown with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your One Arm Lat Pulldown sets, free.
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