One-Arm Lat Pulldown tutorial
The one-arm lat pulldown is a compound exercise for the lats that allows a deeper stretch and contraction than the two-arm version by working each side separately. It is very useful for correcting left-right imbalances and improving the mind-muscle connection.
How to perform
- Attach a single handle to the high pulley and sit on the machine with your thighs secured under the pads.
- Grab the handle with one hand and let the arm extend fully overhead to stretch the lat.
- Lift your chest slightly and brace your core; rest your free hand on your thigh or the pad.
- First pull the shoulder blade down, then drive the elbow down toward your side until the handle reaches shoulder level.
- Squeeze the lat at the bottom and pause briefly.
- Return the handle slowly and under control until you feel a full stretch in the lat.
- Complete your reps, then switch sides.
Breathing: Exhale as you pull the handle down and inhale as you let it rise.
Key tips
- Think about driving your elbow toward your back pocket rather than pulling with your hand.
- A slight natural rotation of the wrist during the movement is fine and can improve the squeeze.
- Always start with your weaker side and match the reps on the stronger side.
Common mistakes
- Twisting the torso and leaning into the handle to move the weight.
- Shrugging the shoulder up and overusing the traps.
- Cutting the range short and not reaching a full stretch at the top.
Safety: People with a history of shoulder injury or pain should start light and stop if they feel sharp pain in the shoulder.
BackPrimary muscle
CableEquipment
IntermediateLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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