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One-Arm Lat Pulldown

One-Arm Lat Pulldown trains 5 of the 18 muscle groups Full Coverage tracks: Lats 95%, Biceps 55%, Forearms 35%, Rear delts 25%, Mid-back / traps 20%.

Backbone movement Level: Beginner Cable machine Pull

One-Arm Lat Pulldown - Start position
Start position
One-Arm Lat Pulldown - Finish position
Finish position

How to do it

  1. Attach a single-handle to the cable pulldown station and sit with your thighs secured under the pad.
  2. Reach up and grasp the handle with one hand, arm fully extended.
  3. Pull the handle down toward your shoulder, driving your elbow toward your hip.
  4. Pause briefly at full contraction, then return to the starting position with control.
  5. Complete all reps on one side before switching.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Lat Pulldown, it loads Lats 5 points lower, Rear delts 5 points lower, Forearms 5 points lower. Compared with the Cable Bent-Over Row, it loads Mid-back / traps 75 points lower, Lats 50 points higher, Lower back / erectors 30 points lower.

Other ways to train this

Other exercises for the Lats

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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