How to Do the One Arm Lat Pulldown
💪 Lats, Biceps, Middle Back🏋️ Cable📊 Beginner🏷️ Strength
How to perform it
- 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
The One Arm Lat Pulldown primarily targets your Lats, with support from your Biceps, Middle Back. You'll need cable.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the One Arm Lat Pulldown slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.