One Arm Lat Pulldown
Performed unilaterally with one arm to expose left/right asymmetries, this variation primarily targets your Lats, with support from Biceps, Middle Back. It requires cable and is best suited to beginner lifters.
Beginner level · Equipment: Cable · Compound · Pull
Primary muscles: Lats Secondary muscles: Biceps, Middle Back
How to perform One Arm Lat Pulldown
- Step 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.
- Step 2. Pull the handle down, squeezing your elbow to your side as you flex the elbow.
- Step 3. Pause at the bottom of the motion, and then slowly return the handle to the starting position.
- Step 4. For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.
Frequently asked questions
What are the primary muscles targeted by the one arm lat pulldown?
The exercise primarily targets the latissimus dorsi. The unilateral nature allows for a greater range of motion and better peak contraction compared to bilateral versions.
How can I improve my technique for better lat engagement?
Drive the elbow down toward the hip rather than pulling with the hand. Maintain a slight lateral lean toward the working side to maximize the shortening of the muscle fibers.
What is a common mistake to avoid during this movement?
Avoid rotating the torso or using momentum to jerk the weight down. Keep the shoulders square and control the eccentric phase to maintain tension on the target musculature.
Is there a beginner-friendly alternative if I cannot stabilize the movement?
A half-kneeling one arm cable row is an effective alternative. This position provides a more stable base while still allowing for the unilateral focus and vertical pull mechanics.
How should I program this exercise for hypertrophy?
Perform 3 to 4 sets of 10 to 15 repetitions per side. Use it as a secondary movement after heavy compound lifts to focus on mind-muscle connection and volume.
Sample sets & reps for One Arm Lat Pulldown
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Lats exercises
- Band Assisted Pull-Up — band
- Bent-Arm Barbell Pullover — barbell
- Catch and Overhead Throw — ball
- Chair Lower Back Stretch — stretch
- Chin-Up — bodyweight
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