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Home » Exercise Guides » Arms

Build Back Strength with One-Arm Lat Pull-Downs for Lats

How to do the one-arm lat pull-down

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:17 AM EDT

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The one-arm lat pull-down is a compound exercise which builds muscle and strength in the latissimus dorsi muscles of the back. These muscles are activated optimally through pull-down and pull-up type movements so they need to be utilized for maximum gains. Now, performing this exercise using one arm develops unilateral strength and muscle balance so it’s always a great idea to do one-arm movements.

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But, using cables is also very beneficial since they keep constant tension on the muscles which is very important for muscle hypertrophy. So, incorporate more one-arm lat pull-downs into your routine for continued gains!

One-Arm Lat Pull-Down Details
Basic Information
Body Part
Back
Primary Muscles
Biceps brachii, Infraspinatus, Latissimus Dorsi, Lower Pectorals, Rhomboids, Teres Major, Trapezius
Secondary Muscles
Core Muscles, Posterior Deltoid
Equipment
Lat Pull-Down Machine, Single Handle Attachment.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Concentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength4-6
Hypertrophy8-12
Endurance12-15
Power3-6
Muscular endurance12-15
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Dumbbell Rear Delt Row: Strengthen Your Deltoids & More!
  • Build Upper Back Strength: Straight-Back Underhand Cable Row
  • Kettlebell Hang Clean: Target Your Full Body Muscles Effectively
  • Pike Push-Ups: Target Your Deltoids and Build Upper Body Strength

Exercise Instructions

  1. Attach a single grip handle to the pull-down machine.
  2. Then, sit under the leg support pads and grab the handle with your left hand.
  3. Now, pull down until your left elbow goes past your left lat muscle.
  4. Hold for a couple of seconds.
  5. Then, extend your arm back up until you feel a slight stretch in your lat muscle.
  6. Repeat the exercise for the ideal number of reps.
  7. Switch arms and repeat.
  8. Alternate between arms for sets.

Variations & Tips:

  • This exercise is very beneficial for unilateral strength and muscle development.
  • Make sure to get a good stretch in your lats during the negative portion of the exercise.
  • The one-arm lat pull-down works the lats but the erector spinae, rhomboids, and traps also get worked secondarily.

Watch: How to do the one-arm lat pull-down


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Categories: Arms Back Exercise Guides
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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