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FitCi › Exercise Guide › One Arm Lat Pulldown

How to do One Arm Lat Pulldown

Primary muscle: Back · Secondary: Biceps, Core

BackBeginnerCableCompound
One Arm Lat Pulldown start and end positionOne Arm Lat Pulldown start and end position

Step-by-step

  1. Attach a single handle to the lat pulldown station and sit facing the machine
  2. Grip the handle with one hand, palm forward or neutral
  3. Start the movement by pulling your shoulder blade down
  4. Drive your elbow toward your hip and pull the handle below shoulder level
  5. Squeeze your back for a second, extend the arm fully under control; finish the reps, then switch arms

Coaching tip

Pull your elbow toward your hip pocket; working one arm at a time evens out your weaker side.

Caution

Skip this move or ask a professional first if you have pain or an injury in: shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.

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