Also known as One-Arm Lat Pulldown or Single Arm Lat Pulldown or Single-Arm Pulldown
| Main Muscle Targeted | Lats |
| Exercise Type | Strength |
| Auxiliary Muscles Worked | Biceps, Middle Back |
| Equipment | Cable |
| Mechanics Type | Compound |
| Exercise Level | Beginner |
| Applied Force | Pull |
| Sport |
Male Version
Female Version
Male variant
Male variant
Female variant
Female variant
Instructions
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.