One Arm Lat Pulldown
The One Arm Lat Pulldown is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Lats, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The lats handles the primary load during this movement. The biceps and middle back assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the One Arm Lat Pulldown work?
The One Arm Lat Pulldown primarily works the Lats. Secondary muscles include the Biceps, Middle Back, which assist during the movement.
Is the One Arm Lat Pulldown good for beginners?
Yes, the One Arm Lat Pulldown is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the One Arm Lat Pulldown?
You need cable to perform the One Arm Lat Pulldown. Most commercial gyms will have this available.
Track Your Progress
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