Exercise guide
One Arm Lat Pulldown
The One Arm Lat Pulldown trains one side of the back at a time using a high cable. The lat provides the main pull while the biceps and middle back assist.
Training context
How the One-Arm Lat Pulldown Differs
The unilateral handle allows each side to use an independent path and can make strength differences easier to notice. It also creates a greater tendency for the torso to lean or rotate.
Adjust the thigh pad securely and use a load that allows the shoulder to move from an overhead position without being pulled from the seat.
Technique overview
Drive the elbow down beside the torso
Begin seated with one arm extended toward the high pulley. Pull the elbow down toward the side while keeping the torso upright. Pause briefly, then guide the handle overhead until the arm extends without the shoulder losing control. Repeat evenly on both sides.
Treat this as an overview and use a range, pace, and setup you can control.