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One Arm Lat Pulldown

LatsCableBeginnerCompound
One Arm Lat Pulldown — start position
Start
One Arm Lat Pulldown — finish position
Finish
Muscles worked
PrimaryLats
SecondaryBiceps, Mid back

How to do it

  1. 01

    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. 02

    Pull the handle down, squeezing your elbow to your side as you flex the elbow.

  3. 03

    Pause at the bottom of the motion, and then slowly return the handle to the starting position.

  4. 04

    For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.

In the app

One Arm Lat Pulldown appears when you own a cable stack and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have a cable stack

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight
With cable
With bands

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