One-Arm Lat Pulldown
Muscles worked: Back (assisted by biceps).
How to do it
- Select an appropriate weight and adjust the knee pad to help keep you down.
- Pull the handle down, squeezing your elbow to your side as you flex the elbow.
- Pause at the bottom of the motion, and then slowly return the handle to the starting position.
- For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Pull the elbow to your hip pocket
- Let the lat stretch fully at the top
Logging it
IronPack suggests working in the 10 to 15 rep range, progressing in 2.5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Pull-Up - back
- Chin-Up - back, biceps
- Lat Pulldown - back
Track the one-arm lat pulldown properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.