Start
End
Strength
One Arm Lat Pulldown
beginnercable·compound·pull
Muscles Worked
Primary
Secondary
biceps brachiibrachialisiliocostalis thoracisinterspinalis thoracislongissimus thoracisrhomboid majorrhomboid minorserratus posterior superiorSet of left levatores costarum brevesSet of left levatores costarum longiSet of right levatores costarum brevesSet of right levatores costarum longispinalis thoracisThoracic rotator
How to Perform
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.
2
Pull the handle down, squeezing your elbow to your side as you flex the elbow.
3
Pause at the bottom of the motion, and then slowly return the handle to the starting position.
4
For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.
Alternatives to One Arm Lat Pulldown
Same muscles, different equipment or difficulty
