Exercise
One Arm Lat Pulldown: How to Do It, Muscles Worked
The One Arm Lat Pulldown is a beginner-level strength exercise that primarily works the lats, with the biceps, middle back as secondary muscles. It uses cable, and is performed in 4 steps, following the form cues, common mistakes and sets/reps guidance below.
What muscles does the One Arm Lat Pulldown work?
The One Arm Lat Pulldown primarily targets the lats, and also recruits the biceps, middle back as secondary muscles. It's classified as a beginner-level strength movement using cable.
What are the most common One Arm Lat Pulldown mistakes?
- Leading with the arms instead of initiating the pull from the back and shoulder blades.
- Rounding the upper back rather than keeping the chest up through the pull.
- Using momentum — a body swing or a jerk of the torso — instead of pulling with the target muscles.
- Letting the shoulders shrug up toward the ears instead of pulling the shoulder blades down and back.
How should I program the One Arm Lat Pulldown — sets, reps and frequency?
As a pulling movement, it responds well to a moderate-to-heavy 6-10 reps for 3 sets while technique is being built. Most lifters train it once or twice a week as a primary movement in a push/pull/legs or upper/lower split. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.
What are good One Arm Lat Pulldown variations and alternatives?
- Close-Grip Front Lat Pulldown — cable, beginner level, lats
- Full Range-Of-Motion Lat Pulldown — cable, intermediate level, lats
- Wide-Grip Lat Pulldown — cable, beginner level, lats
- Band Assisted Pull-Up — other, beginner level, lats
| Attribute | Value |
|---|---|
| Level | Beginner |
| Equipment | Cable |
| Category | Strength |
| Primary muscles | Lats |
| Secondary muscles | Biceps, Middle Back |
How to do the One Arm Lat Pulldown, step by step:
- Step 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.
- Step 2. Pull the handle down, squeezing your elbow to your side as you flex the elbow.
- Step 3. Pause at the bottom of the motion, and then slowly return the handle to the starting position.
- Step 4. For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.
Key takeaways
- The One Arm Lat Pulldown is a beginner-level strength exercise using cable.
- Primary muscles worked: Lats; secondary: Biceps, Middle Back.
- A typical working range is 6-10 reps for 3 sets while technique is being built.
- The most common technical fault is leading with the arms instead of initiating the pull from the back and shoulder blades.
Log the One Arm Lat Pulldown in your next workout
Try IRONSLOG freeFrequently asked questions
Is the One Arm Lat Pulldown suitable for beginners?
Yes — the dataset lists the One Arm Lat Pulldown as a beginner-level movement, though anyone new to training should still start with light weight (or no added weight) to learn the pattern first.
What equipment do I need for the One Arm Lat Pulldown?
A cable. No other equipment is required for the standard version of this movement.
What's the difference between the primary and secondary muscles listed?
Primary muscles (Lats) do most of the work and are usually the limiting factor in the set. Secondary muscles (Biceps, Middle Back) assist or stabilize but aren't the main driver of the movement.