One Arm Lat Pulldown
The one arm lat pulldown is a back exercise that targets the lats with cable. Watch the demo, then follow the step-by-step form guide below.
One rep, playing on a loop. Use the controls to pause it or scrub through the movement.
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.
Want this in a plan?
Build a weekly routine around the one arm lat pulldown and the rest of your back work, matched to your goal and the equipment you have.
Details
Related back exercises
Browse all back exercises, read our best dumbbell back exercises guide, or return to the exercise library.
Training for weight loss? Pair your workouts with our free meal plans.
Educational information only — not medical advice. Stop if you feel pain and talk to your healthcare provider before starting a new exercise program.
Your health journey starts here.
Meal plans, workouts, and coaching built around your body and your goals.