One Arm Lat Pulldown

Back · Cable

How to do it

A single handle on the high pulley and the pad set so it holds you down. Sit with the arm extended overhead, overhand grip, letting the shoulder blade rise fully. Pull down driving the elbow to your side and into your ribs, pause briefly at the bottom and return slowly, letting the blade travel back up. One-armed, the torso can rotate slightly towards the working side, which lengthens the lat's range. The classic mistake is leaning back with your whole body: if the torso reclines, your hips are pulling, not your back.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Biceps

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