Strength

Single Arm Lat Pulldown

The Single Arm Lat Pulldown is a potent exercise for toning your back, especially the lats. By pulling a cable down while the body is stationary, it increases back strength, muscle mass, and enhances posture and stability.
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Single Arm Lat Pulldown instructions
Step-by-step instructions
1
Stand in front of a cable machine with a handle attached at the top.
2
Extend your arm above your head and grab the handle with one hand.
3
Bend your knees slightly and tilt your body to the side.
4
Pull the handle down towards your shoulder, keeping your core tight and your elbow close to your body.
5
Return to the starting position in a controlled manner and repeat for the programmed number of reps.
Stand in front of a cable machine with a handle attached at the top.
Extend your arm above your head and grab the handle with one hand.
Bend your knees slightly and tilt your body to the side.
Pull the handle down towards your shoulder, keeping your core tight and your elbow close to your body.
Return to the starting position in a controlled manner and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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