One Arm Lat Pulldown
How to do it
- 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.
Quick answers
- What muscles does the One Arm Lat Pulldown work?
- Mainly the lats, with help from the biceps, middle back.
- What equipment do I need?
- Cable.
- Is it good for beginners?
- Yes, it is rated beginner level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More lats exercises
- Cable Incline Pushdown
- Close-Grip Front Lat Pulldown
- Elevated Cable Rows
- Full Range-Of-Motion Lat Pulldown
- Kneeling High Pulley Row
- Kneeling Single-Arm High Pulley Row
Exercise descriptions: free-exercise-db, public domain.