One Arm Pulldown

Exercise Summary
Primary Muscle(s) Lats
Secondary Muscle(s) Biceps, Middle Back
Equipment Cable
Emphasis Compound
Type Pull

One Arm Pulldown Instructions

  • Select the appropriate weight on the stack of the machine and adjust the thigh pad to a comfortable, secure setting. Sit down and grasp a single handle with an overhand grip.
  • Pull the handle down by isolating the lat of whichever side you’re using. Your elbow should end flexed to your side.
  • After a brief pause, let the handle slowly return to the top without allowing the weight to touch the stack.
  • Repeat for desired reps. Switch to opposite arm and repeat movement.

One Arm Pulldown Tips

  • Use slow, controlled movements.
  • Squeeze the back muscles and hold for a 1-2 second pause before letting the handlebar go back up.
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