One Arm Lat Pulldown

Lats

One Arm Lat Pulldown

LevelBeginner EquipmentCable MechanicCompound ForcePull

A single-arm cable pulldown that builds the lats with a deep stretch and full contraction.

Strength

Primary musclesLats

Secondary musclesBiceps Middle Back

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.6 kcal/min

Estimate range 15–26 kcal (±25 %)

Muscle mass worked10 %

Effort during a set5.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Attach a single handle to a high cable and sit at the pulldown station.
2Grab the handle with one hand and secure your thighs under the pad.
3Sit tall with your core braced.

How to perform

1Pull the handle down toward your shoulder by driving your elbow down and back.
2Squeeze your lat at the bottom.
3Slowly extend your arm back overhead without letting the stack slam.
4Complete your reps, then switch arms.