Cables
One-arm lat pulldown
One-arm lat pulldown mainly works your lats. It also helps your biceps, upper back, and obliques.
Step by step
- Sit tall, grab the handle, knees secured under the pad.
- Pull your elbow down into your side.
- Pause, then let the handle rise slowly.
What you should feel
A deep squeeze along the side of your back on the working side; your shoulder should not feel pinched.
Common mistake
Twisting your torso to pull; keep your chest facing forward and lower the weight.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
- Count the reps for each side.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Towel row on a doorLats, Upper back
Pull-upLats, Upper back
Chin-upLats, Biceps
Dumbbell pulloverLats, Chest
Neutral-grip pull-upLats
Weighted pull-upLatsQuestions
What muscles does the one-arm lat pulldown work?
One-arm lat pulldown mainly works your lats. It also helps your biceps, upper back, and obliques.
Can I do the one-arm lat pulldown at home?
Not easily, it needs this: cables. At home, try instead: towel row on a door, pull-up, and chin-up.
How many sets and reps of the one-arm lat pulldown?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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