Movement overview

The One Arm Lat Pulldown is an isolation exercise targeting the latissimus dorsi muscles. It helps in developing unilateral strength and correcting muscle imbalances. This exercise is performed using a cable machine with a single handle attachment, allowing for a full range of motion and focused contraction on one side of the back at a time.

Step-by-step cues

1. Adjust the seat height and knee pad on the cable machine to ensure stability during the exercise.
2. Attach a single handle to the high pulley of the cable machine.
3. Sit down facing the machine with your feet flat on the floor and knees secured under the pad.
4. Grasp the handle with one hand using a neutral or supinated grip, keeping your arm fully extended.
5. Lean slightly back, maintaining a straight spine and engaging your core muscles.
6. Exhale as you pull the handle down towards your chest, leading with your elbow and squeezing your shoulder blade down and back.
7. Pause briefly at the bottom of the movement, ensuring full contraction of the latissimus dorsi.
8. Inhale as you slowly return to the starting position, allowing your arm to fully extend without losing tension in your back.
9. Complete the desired number of repetitions before switching to the other arm.

Technical tips

• Focus on pulling with your back muscles rather than your arm to maximize lat engagement.
• Keep your torso stable throughout the movement to avoid using momentum.
• Control the eccentric phase by slowly extending your arm back to the starting position.
• Ensure that your shoulder remains down and away from your ear during the pull to prevent strain.
• Use a weight that allows you to perform the exercise with proper form for all repetitions.