One Arm Lat Pulldown
One Arm Lat Pulldown is a compound strength exercise using cable that trains the lats.
StrengthCableBeginnerCompoundPull
Primary muscles: Lats
Secondary muscles: 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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the One Arm Lat Pulldown from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Lats volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
