One Arm Lat Pulldown

A unilateral cable exercise that isolates the lats and back muscles while allowing for anti-rotation core training and addressing strength imbalances.

Instructions

1. Select an appropriate weight and adjust the knee pad to help keep you down. Sit upright with good posture.
2. Grasp the handle with a pronated grip (palm down) and extend your arm fully overhead.
3. Pull the handle down toward your side, squeezing your elbow to your side as you flex at the elbow.
4. Pause briefly at the bottom of the motion, feeling the contraction in your lat.
5. Slowly return the handle to the starting position with control.
6. Complete all repetitions on one side before switching arms.

Tips

• Keep your torso upright and avoid leaning back excessively
• Initiate the movement by pulling your elbow down, not your hand
• Feel the contraction in your lat at the bottom of the movement
• Maintain good posture throughout to maximize back engagement
• Use a full range of motion from full extension to the bottom position
• Keep tension on the muscle throughout the movement
• Avoid jerky movements and maintain control