GymPlan AIOne Arm Lat Pulldown
One Arm Lat Pulldown is a beginner compound cable exercise that mainly works your lats, with help from your biceps and upper back.
How to do the one arm lat pulldown
- 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.
- Pull the handle down, squeezing your elbow to your side as you flex the elbow.
- Pause at the bottom of the motion, and then slowly return the handle to the starting position.
- For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialOne Arm Lat Pulldown alternatives
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Chin UpBodyweight · BeginnerFAQ
What muscles does the one arm lat pulldown work?
It mainly works your lats; your biceps and upper back assist.
How many sets and reps of one arm lat pulldown should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the one arm lat pulldown good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.