One-Arm Lat Pull-Down (Lats)

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.

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!

In This Exercise:

• Target Muscle Group: Latissimus Dorsi
• Type: Strength
• Mechanics: Compound
• Equipment: Cable machine
• Difficulty: Beginner

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