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Home Exercise Guides Arms

One-Arm Lat Pull-Down (Lats)

How to do the one-arm lat pull-down

Malik, DPTbyMalik, DPT
May 27, 2019
One-Arm Lat Pull-Down (Lats)
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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.

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

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Categories: Arms Back Exercise Guides
Tags: brachialisbrachioradialiscablecompoundiliocastalis lumborumiliocastalis thoracislatissimus dorsilevator scapulaeobliquespectoralis majorpectoralis minorposterior deltoidpsoas majorpullquadratus lumborumrhomboidsteres majortrapeziusunilateral
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Malik, DPT

Malik, DPT

I'm NASM Certified Personal Trainer and nutritional coach since 2012. I've many certifications including NASM-FNS, NASM- CES and NASM-CPT I am part-time writer, have written for many publications include flex, fitnessvolt, coachmag and M&F.

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High Reverse Plank (Glutes)

Barbell Lunge (Legs)
Exercise Guides

Barbell Lunge (Legs)

Seated Alternating Dumbbell Front Raise (Shoulders)
Exercise Guides

Seated Alternating Dumbbell Front Raise (Shoulders)

Plate Front Raise (Shoulders)
Exercise Guides

Plate Front Raise (Shoulders)

Cable Bench Press (Chest)
Chest

Cable Bench Press (Chest)

Machine Back Extension (Back)
Back

Machine Back Extension (Back)

One-arm Towel Row (Back) | Exercise Guides and Videos
Arms

One-arm Towel Row (Back) | Exercise Guides and Videos

Seated Barbell Twist (Obliques)
Core

Seated Barbell Twist (Obliques)

Machine High Row (Back)
Back

Machine High Row (Back)

Tate Press (Triceps) | Exercise Guides and Videos
Arms

Tate Press (Triceps) | Exercise Guides and Videos

Decline Twisting Sit-up (Abdominals)
Core

Decline Twisting Sit-up (Abdominals)

Barbell Squat (Legs)
Exercise Guides

Barbell Squat (Legs)

Dumbbell Step-up (Legs)
Exercise Guides

Dumbbell Step-up (Legs)

Jefferson Squat (Legs)
Exercise Guides

Jefferson Squat (Legs)

Decline Barbell Bench Press (Chest)
Chest

Decline Barbell Bench Press (Chest)

Medium-Grip Lat Pull-down (Upper Back and Lats) | Exercise Guides and Videos
Back

Medium-Grip Lat Pull-down (Upper Back and Lats) | Exercise Guides and Videos

Wide-Grip Lat Pull-down (Lats) | Exercise Guides and Videos
Arms

Wide-Grip Lat Pull-down (Lats) | Exercise Guides and Videos

Incline Straight Leg And Hip Raise (Abdominals)
Core

Incline Straight Leg And Hip Raise (Abdominals)

Superman (Back)
Back

Superman (Back)

Lying Leg Curl (Hamstrings)
Exercise Guides

Lying Leg Curl (Hamstrings)

Cable Lateral Raises
Exercise Guides

Cable One-Arm Lateral Raise (Shoulders)

Seated Dumbbell Front Raise (Shoulders)
Exercise Guides

Seated Dumbbell Front Raise (Shoulders)

How To Do Dumbbell Incline Shoulder Raise | Exercise Guide & Video
Shoulders

How To Do Dumbbell Incline Shoulder Raise | Exercise Guide & Video

Reverse-Grip Lat Pull-Down (Lats)
Back

Reverse-Grip Lat Pull-Down (Lats)

Bodyweight Sumo Squat (Legs)
Exercise Guides

Bodyweight Sumo Squat (Legs)

Supine Cable Reverse Fly (Shoulders)
Back

Supine Cable Reverse Fly (Shoulders)

Lying Alternating Knee Raise (Iliopsoas)
Exercise Guides

Lying Alternating Knee Raise (Iliopsoas)

Barbell Sumo Squat (Legs)
Exercise Guides

Barbell Sumo Squat (Legs)

Decline Sit-Up (Abdominals)
Core

Decline Sit-Up (Abdominals)

Gripless Shrug (Traps)
Back

Gripless Shrug (Traps)

Decline Barbell Pullover (Lats, chest)
Back

Decline Barbell Pullover (Lats, chest)

Dumbbell Sumo Squat (Legs)
Exercise Guides

Dumbbell Sumo Squat (Legs)

Incline Cable Tricep Extension (Triceps)
Arms

Incline Cable Tricep Extension (Triceps)

Zercher Squat (Legs)
Exercise Guides

Zercher Squat (Legs)

Stability Ball Push-Up (Chest)
Chest

Stability Ball Push-Up (Chest)

Barbell Romanian Deadlift (Glutes, Hamstrings)
Back

Barbell Romanian Deadlift (Glutes, Hamstrings)

Bodyweight Fly (Chest)
Chest

Bodyweight Fly (Chest)

Vertical Leg Crunch (Abdominals)
Core

Vertical Leg Crunch (Abdominals)

Standing Dumbbell Preacher Curl (Biceps) | Exercise Guides and Videos
Arms

Standing Dumbbell Preacher Curl (Biceps) | Exercise Guides and Videos

Dumbbell Pullover (Chest)
Back

Dumbbell Pullover (Chest)

Diamond Push-Up (Triceps, Chest) | Exercise Guides and Videos
Arms

Diamond Push-Up (Triceps, Chest) | Exercise Guides and Videos

Captain’s Chair Leg And Hip Raise (Abdominals)
Core

Captain’s Chair Leg And Hip Raise (Abdominals)

T-Bar Row (Back)
Back

T-Bar Row (Back)

Wide-Grip Cable Row (Back)
Back

Wide-Grip Cable Row (Back)

Dumbbell Shrug (Traps)
Back

Dumbbell Shrug (Traps)

One-leg Front Plank (Core)
Core

One-leg Front Plank (Core)

Cable One-Arm Front Raise (Shoulders)
Exercise Guides

Cable One-Arm Front Raise (Shoulders)

Seated Bent-Over Lateral Raise (Shoulders)
Back

Seated Bent-Over Lateral Raise (Shoulders)

Hanging Windshield Wiper (Obliques)
Core

Hanging Windshield Wiper (Obliques)

Lying Dumbbell One-Arm Rear Lateral Raise (Shoulders)
Exercise Guides

Lying Dumbbell One-Arm Rear Lateral Raise (Shoulders)

Machine Fly (Chest)
Chest

Machine Fly (Chest)

Dumbbell One-Arm Overhead Press (Shoulders)
Exercise Guides

Dumbbell One-Arm Overhead Press (Shoulders)

Cable preacher curl
Arms

Cable Preacher Curl (Biceps) | Exercise Guides and Videos

Seated Smith machine overhead press
Exercise Guides

Smith Machine Seated Overhead Press (Shoulders)

Barbell Straight Back Stiff Leg Deadlift (
Exercise Guides

Barbell Straight Back Stiff Leg Deadlift (Glutes, Hamstrings)

Shoulder Tap Push-Up (Chest, Core)
Chest

Shoulder Tap Push-Up (Chest, Core)

Dumbbell reverse curls
Arms

Dumbbell Reverse Curl (Biceps, Brachialis, and Brachioradialis) | Exercise Guides and Videos

Bicep Leg Curl (Biceps) | Exercise Guides and Videos
Arms

Bicep Leg Curl (Biceps) | Exercise Guides and Videos

Seated Dumbbell Wrist Curl (Forearms) | Exercise Guides and Videos
Arms

Seated Dumbbell Wrist Curl (Forearms) | Exercise Guides and Videos

Seated Twisting Cable Row (Back) | Exercise Guides and Videos
Arms

Seated Twisting Cable Row (Back) | Exercise Guides and Videos

One-leg Hyperextension (Hamstrings, Glutes, Erector Spinae)
Back

One-leg Hyperextension (Hamstrings, Glutes, Erector Spinae)

Weighted One-Leg Hip Thrust (Glutes)
Exercise Guides

Weighted One-Leg Hip Thrust (Glutes)

Dumbbell Cross Body Hammer Curl
Arms

Dumbbell Cross-body Hammer Curl (Biceps, Brachialis, and Brachioradialis) | Exercise Guides and Videos

Wheel Rollout (Core, Hip flexors)
Core

Wheel Rollout (Core, Hip flexors)

Elbow Lift (Back)
Back

Elbow Lift (Back)

Weighted Russian Twist (Obliques)
Core

Weighted Russian Twist (Obliques)

How To Do Dumbbell Lateral Raise | Exercise Guide & Video
Shoulders

How To Do Dumbbell Lateral Raise | Exercise Guide & Video

Cable Squat (Legs)
Exercise Guides

Cable Squat (Legs)

Barbell Bench Press (Chest)
Chest

Barbell Bench Press (Chest)

Underhand Yates Row (Back) | Exercise Guides and Videos
Arms

Underhand Yates Row (Back) | Exercise Guides and Videos

Close Neutral-Grip Pull-Up (Back) | Exercise Guides and Videos
Arms

Close Neutral-Grip Pull-Up (Back) | Exercise Guides and Videos

Lying Straight Leg Raise (Abdominals)
Exercise Guides

Lying Straight Leg Raise (Abdominals)

Jump Squat (Legs)
Exercise Guides

Jump Squat (Legs)

Cable pull through
Exercise Guides

How To Do The Cable Pull Through With Rope (Glutes)

Barbell Front Squat (Legs)
Exercise Guides

Barbell Front Squat (Legs)

Dumbbell Fly (Chest)
Chest

Dumbbell Fly (Chest)

Smith Machine Bent-Knee Good Morning (Glutes, Hamstrings)
Core

Smith Machine Bent-Knee Good Morning (Glutes, Hamstrings)

V-Ups (Abdominals)
Core

V-Ups (Abdominals)

Bent-Over Barbell Row (Back)
Back

Bent-Over Barbell Row (Back)

Incline Leg Press (Legs)
Exercise Guides

Incline Leg Press (Legs)

Behind-the-Back Smith Machine Wrist Curl (Forearms/Wrist Flexors) | Exercise Guides and Videos
Arms

Behind-the-Back Smith Machine Wrist Curl (Forearms/Wrist Flexors) | Exercise Guides and Videos

Kneeling Leg Curl (Hamstrings)
Exercise Guides

Kneeling Leg Curl (Hamstrings)

Smith Chair Squat (Legs)
Exercise Guides

Smith Chair Squat (Legs)

EZ Bar Reverse Curl (Biceps, Brachialis, and Brachioradialis) | Exercise Guides and Videos
Arms

EZ Bar Reverse Curl (Biceps, Brachialis, and Brachioradialis) | Exercise Guides and Videos

How To Do The Dumbbell Incline Curl (Biceps)
Arms

How To Do The Dumbbell Incline Curl (Biceps)

Cable Cross-over (Chest)
Chest

Cable Cross-over (Chest)

Hanging Leg And Hip Raise (Abdominals)
Core

Hanging Leg And Hip Raise (Abdominals)

Machine Seated Crunch (Abdominals)
Core

Machine Seated Crunch (Abdominals)

Barbell Deadlift
Back

Barbell Deadlift (Legs, Back)

Diamond Push-Up On Knees (Triceps, Chest) | Exercise Guides and Videos
Arms

Diamond Push-Up On Knees (Triceps, Chest) | Exercise Guides and Videos

Side Plank Hip Adduction (Hip Adductors)
Core

Side Plank Hip Adduction (Hip Adductors)

Low Cable Cross-Over (Chest)
Chest

Low Cable Cross-Over (Chest)

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