One Arm Lat Pulldown

Lats/One Arm Lat Pulldown
one arm lat pulldown

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one-arm-lat-pulldown

What is One Arm Lat Pulldown? The one arm lat pulldown is a unilateral exercise that primarily targets the latissimus dorsi (lats) muscle, but also engages the muscles of the upper back and shoulders. This exercise helps to improve back strength, stabilization, and muscle balance.

Tutorial

  1. **Setup**: Attach a D-handle to the high pulley of a cable machine. Sit facing the machine with your knees positioned under the leg pad for stability. 2. **Grip**: Grasp the handle with one hand, palm facing forward, and extend your arm fully overhead.
  2. **Execution**: Pull the handle down towards your side while keeping your elbow close to your body. Pause briefly when the handle reaches your side. 4. **Return**: Slowly extend your arm back to the starting position without fully locking out your elbow.
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Common Mistakes

  • Using momentum instead of controlled movements.

  • Leaning back excessively during the pull. - Allowing the shoulders to roll forward.

  • Gripping the handle too tightly, which can engage the forearm excessively.

Tips for Better Results

  • Focus on engaging the lat muscle throughout the movement.

  • Keep your core engaged to stabilize your body. - Control the weight and avoid swinging.

  • Adjust the weight to ensure proper form and muscle engagement.

Muscles Worked

  • **Primary Muscles**: Latissimus dorsi (lats) - **Secondary Muscles**: Rhomboids, trapezius, biceps, rear deltoids