Back exercise

One Arm Lat Pulldown

How to do the One Arm Lat Pulldown with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Attach a D-handle and position yourself as you would for a regular lat pulldown. Reach up and grasp the handle with a neutral grip (palm facing in), with your torso fully erect, arm fully extended and chest out. With your working arm fully extended, lean back 10–15 degrees and…
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Illustration showing the One Arm Lat Pulldown
Targets

Muscles worked

Back muscle Back Primary Biceps muscle Biceps Secondary Forearms muscle Forearms Secondary Shoulders muscle Shoulders Secondary
Gear

Equipment

Lat pull down cable Lat pull down cable
Technique

How to do the One Arm Lat Pulldown

  1. 1 Attach a D-handle and position yourself as you would for a regular lat pulldown.
  2. 2 Reach up and grasp the handle with a neutral grip (palm facing in), with your torso fully erect, arm fully extended and chest out.
  3. 3 With your working arm fully extended, lean back 10–15 degrees and look straight forward. Drop your shoulder by depressing your clavicles, and avoid pinching or shrugging your neck. Squeeze your shoulder blades together, take a deep breath and pull the handle to your upper chest, focusing on the lats and pulling your elbow back and down.
  4. 4 Pause, then slowly release the bar back to the start.