One Arm Lat Pulldown
A single arm cable pulldown that isolates one side of the back at a time. It suits beginners who want to feel the back working clearly and correct any side to side imbalance.
How to do the one arm lat pulldown
- Select a light to moderate weight and adjust the knee pad so it holds you securely in place.
- Grip the single handle with a palm down grip and sit with your arm extended overhead to start.
- Pull the handle down by squeezing your elbow toward your side and flexing at the elbow.
- Pause briefly at the bottom of the pull, feeling the contraction through your back.
- Slowly return the handle to the starting position, keeping tension on the muscle rather than letting it snap back.
- Repeat for your set on one side, then switch to the other arm.
Original library instructions (4 steps)
- 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.
Common mistakes
- Leaning back too far to help pull the weight down; keep the torso mostly upright and stationary.
- Letting the weight fully return to the top on every rep, which loses tension; keep a little bend at the top.
- Pulling mainly with the biceps instead of the back; think about driving the elbow down and back.
- Rushing through reps without pausing at the bottom, which shortens the contraction.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 8 reps per side, 90 seconds rest |
| Muscle | 3 to 4 sets of 10 to 12 reps per side, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps per side, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Focus on driving the elbow down first before the hand follows, which helps the back do the work.
- Match the reps exactly on both sides so you do not build or reveal an imbalance.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the one arm lat pulldown good for beginners?
Yes. Working one side at a time makes it easier to feel the back engage and to learn good pulling technique before moving to heavier two arm pulldowns.
What muscles does the one arm lat pulldown work?
It mainly targets the back, with the biceps assisting as the elbow bends to complete the pull.
