One Arm Lat Pulldown
How to do the 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.
How to program the One Arm Lat Pulldown
Sets and reps
As a compound movement, the One Arm Lat Pulldown responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The One Arm Lat Pulldown is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the One Arm Lat Pulldown work?
The One Arm Lat Pulldown primarily targets the Lats. It also recruits the Biceps, Middle Back as supporting muscles.
What equipment do I need for the One Arm Lat Pulldown?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the One Arm Lat Pulldown should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
