One Arm Lat Pulldown

How to do it

1. 01Select 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. 02Pull the handle down, squeezing your elbow to your side as you flex the elbow.
3. 03Pause at the bottom of the motion, and then slowly return the handle to the starting position.
4. 04For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.

Alternatives & substitutions

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