One Arm Lat Pulldown

BeginnerCableCompoundPullStrength
One Arm Lat Pulldown — start position
One Arm Lat Pulldown — end position

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.

Muscles worked

Primary:Lats
Secondary:BicepsMiddle back

Programming this lift? The warm-up calculator builds your ramp, and the 1RM calculator sets your percentages.

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