Back / Beginner / Compound (multi-joint)

One Arm Lat Pulldown

A cable exercise for the lats, with the biceps and upper back assisting.

At a glance

Primary

Lats

Secondary

Biceps, Upper back (rhomboids, mid/lower traps)

Equipment

Cable station

Movement pattern

Vertical pull, Elbow flexion (curl)

Level

Beginner

Type

Back, Compound (multi-joint), One side at a time

How to do it

1. 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.
2. Pull the handle down, squeezing your elbow to your side as you flex the elbow.
3. Pause at the bottom of the motion, and then slowly return the handle to the starting position.
4. For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.

Common mistakes

• ✗ Pulling the bar behind the neck.

  Why it hurts: The shoulder is forced into extreme external rotation and the neck juts forward, straining both.

  ✓ Instead: Pull to the upper chest with the chest lifted slightly to meet the bar.

• ✗ Leaning far back and yanking with the body.

  Why it hurts: The lower back takes the load and the lats barely work.

  ✓ Instead: Lean back only slightly and pull the elbows down toward the back pockets.

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