TETSUOne-Arm Lat Pulldown (Machine)
The One-Arm Lat Pulldown (Machine) is a leverage machine exercise for the back that primarily targets the lats, with the biceps, rhomboids and rear deltoids assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the One-Arm Lat Pulldown (Machine)
- Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
- Grasp the handle with an overhand grip and fully extend your arm, keeping a slight bend in your elbow.
- Pull the handle down and across your body towards your opposite hip, squeezing your lat muscle at the bottom of the movement.
- Slowly return the handle to the starting position, fully extending your arm.
- Repeat for the desired number of repetitions, then switch sides.
Common questions
What muscles does the One-Arm Lat Pulldown (Machine) work?
The One-Arm Lat Pulldown (Machine) primarily targets the lats. The biceps, rhomboids and rear deltoids work as supporting muscles.
What equipment do I need for the One-Arm Lat Pulldown (Machine)?
You need a leverage machine to perform the One-Arm Lat Pulldown (Machine).
How many sets and reps of the One-Arm Lat Pulldown (Machine) should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the One-Arm Lat Pulldown (Machine) works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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