One Arm Lat Pulldown
One Arm Lat Pulldown is a beginner-level compound in the strength category that primarily works the lats. It also recruits the biceps and mid back. It is performed with cable.
How to do it
- 1Select 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.
- 2Pull the handle down, squeezing your elbow to your side as you flex the elbow.
- 3Pause at the bottom of the motion, and then slowly return the handle to the starting position.
- 4For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.