One-Arm Lat Pulldown

GymDaze demonstration

Watch One-Arm Lat Pulldown

Technique

How to perform One-Arm Lat Pulldown

1. Attach one D-handle to the lat-pulldown station, select the load and adjust the thigh pad to hold you securely on the seat.
2. Take the handle in one hand with an overhand starting grip and hold the station's front support or thigh pad with the other hand.
3. Sit with your feet grounded and let the working arm extend fully overhead.
4. Draw the working elbow down toward your side while bending it, allowing the handle to turn naturally without swinging or twisting your torso.
5. Briefly control the bottom position, then let the arm and shoulder return fully overhead as you lower the weight smoothly.
6. Repeat on that side, then change hands and perform the same movement on the other side.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi.