Back
The main muscle group listed for this exercise.
Exercise guide
One Arm Lat Pulldown
One Arm Lat Pulldown is a beginner-friendly back exercise performed with a cable station. It also involves the arms.
Cable
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Back
One Arm Lat Pulldown also involves arms.
Strength
Movement pattern: pull. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do 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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown is a beginner-friendly back exercise performed with a cable station. It also involves the arms and shoulders.
View exerciseWide-Grip Lat Pulldown
Wide-Grip Lat Pulldown is a beginner-friendly back exercise performed with a cable station. It also involves the arms and shoulders.
View exerciseFull Range-Of-Motion Lat Pulldown
Full Range-Of-Motion Lat Pulldown is an intermediate-level back exercise performed with a cable station. It also involves the arms and shoulders.
View exerciseStraight-Arm Pulldown
Straight-Arm Pulldown is a beginner-friendly back exercise performed with a cable station. It also involves the arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about One Arm Lat Pulldown.
What muscles does One Arm Lat Pulldown work?
One Arm Lat Pulldown primarily trains the back and also involves the arms.
Is One Arm Lat Pulldown beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for One Arm Lat Pulldown?
This variation uses a cable station.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.