One Arm Pulldowns
Coached by JustinAlso called: Single-Arm Lat Pulldown · One-Arm Pulldown
- Primary
- lats
- Secondary
- biceps
- Equipment
- cable
- Mechanic
- compound
- Force
- pull
- Category
- strength
Power/Bodybuilding (back, width).
Execution
Three sets of 10–12 per arm. Focus on the contraction — but one arm at a time should allow for strength progression as part of the focus. Let the scapula travel up at the top, then pull and contract the lat down and in.
The cue that matters
Focus on the contraction — the unilateral setup is what lets you progress strength without losing it.
Common mistake
Yanking with the arm and torso instead of contracting the lat; the single-arm setup exists to isolate, not to let you heave.
Arm & Delt Specialization — Day 2 (Back).