One Arm Lat Pulldown
The One Arm Lat Pulldown is a beginner cable machine exercise that works the Lats. Follow the steps below.
Target musclesLats
EquipmentCable Machine
LevelBeginner
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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.