One Arm Lat Pulldown

One Arm Lat Pulldown is a strength - unilateral vertical pull with thigh support exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Latissimus dorsi
Secondary muscles: Biceps brachii, Rhomboids and middle trapezius
Exercise type: Strength - unilateral vertical pull with thigh support

Exercise technique

Pulley
Attach a single handle to the high pulley.
Pad
Adjust the seat and thigh pad so you cannot lift off the seat.
Grip
Take the handle with your palm facing forward.
Torso
Apply equal pressure through your sitting bones and keep your chest forward.
Pull
Bend your elbow and draw it down toward the same side.
Finish
Pause briefly as your upper arm approaches your torso.
Return
Extend your arm under control and repeat without letting the plates collide.

Key technique points

Do not leave the thigh pad loose.
Do not lean sideways toward the working side.
Direct your elbow downward.
Allow your shoulder to lengthen under control at the top.
Use your free hand on the seat for balance.
Keep the settings unchanged when switching sides.

Common mistakes

Lifting the pelvis

Do not lift one side off the seat under the one-arm load.

Rotating the torso

Do not lengthen the elbow pull by turning your chest.

Pulling the shoulder toward the ear

Do not compress the shoulder girdle at the start of the pull.

Curling the wrist

Do not bring the handle closer with hand movement.

Releasing the cable

Do not allow a sudden pull on your shoulder at the top of the return.

Choosing excessive weight

Do not rock the machine with short, swinging repetitions.

Frequently asked questions