One Arm Lat Pulldown

A beginner strength exercise for the lats, done with a cable.

One Arm Lat Pulldown: finishing position

Main muscles: Lats
Also works: Biceps and Upper back
Equipment: Cable
Level: Beginner
Type: Compound
Movement: Pull

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the One Arm Lat Pulldown

Questions

What muscles does the One Arm Lat Pulldown work?

Mainly the lats, with the biceps and upper back helping.

Is the One Arm Lat Pulldown good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the One Arm Lat Pulldown?

Good alternatives that train the lats: Close-Grip Front Lat Pulldown, Kneeling High Pulley Row, Kneeling Single-Arm High Pulley Row or Shotgun Row.

How many sets and reps of the One Arm Lat Pulldown should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).