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.
More lats exercises
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