Hominin · exercise
One Arm Lat Pulldown
One Arm Lat Pulldown is a beginner strength exercise using cable. It works the lats, with help from the biceps and middle back.
beginnercablepull movementcompoundstrength
- Main muscles
- lats
- Also works
- biceps, middle back
How to do it
- 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Cable Incline Pushdown · cable, beginner
- Close-Grip Front Lat Pulldown · cable, beginner
- Kneeling High Pulley Row · cable, beginner
- Kneeling Single-Arm High Pulley Row · cable, beginner
- Rope Straight-Arm Pulldown · cable, beginner
- Shotgun Row · cable, beginner
- Straight-Arm Pulldown · cable, beginner
- Underhand Cable Pulldowns · cable, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).