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Single Arm Lat Pulldown

Muscle Group:

How to do a Single Arm Lat Pulldown

  1. Adjust the weight, so it’s light enough for you to do at least ten smooth repetitions.
  2. Adjust the knee pad, so it’s right against your thighs as you sit down.
  3. Reach up, grab the handle with one hand, sit down, and secure your thighs underneath the pad.
  4. With your arm straight, bring your shoulders back, engage your abs, and take a breath.
  5. Pull down and in until you feel a strong contraction in your back. Your elbows should be in line with your torso and shouldn’t go behind your body. Imagine that your hand is the hook, and you’re instead pulling the weight through your elbow.
  6. Hold the contraction for a moment as you exhale and slowly release the weight until your arm is straight and you feel a stretch.
  7. Take another breath and repeat.


Avoid using too much weight on this movement as that can quickly turn it into an ego lift. Instead, make sure to perform each repetition with a smooth form and a full range of motion.

Single Arm Lat Pulldown Alternatives