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StrengthBeginner
One Arm Lat Pulldown
Equipment
Cable
Target Muscles
Lats
Category
Strength
Muscle Group
Back
Force Type
pull
Mechanics
compound
Target Muscles
Lats
Secondary Muscles
BicepsMiddle back
Breathing
Exhale as you pull the weight toward your body, inhale as you extend back to the start.
Common Mistakes
- •Using momentum instead of controlled muscle tension
- •Not maintaining proper form throughout the movement
- •Rushing through reps instead of using a controlled tempo
Safety Tips
- •Always warm up properly before attempting this exercise
- •Stop immediately if you feel sharp or joint pain
- •Keep your core engaged to protect your lower back
Variations
- •Adjust the pulley height to target different fibers
- •Use a slow, controlled tempo to prevent the stack from clanking
- •Try single-arm work for unilateral focus
Alternatives
- •Choose another exercise that targets the lats
Progressions
- •Master the basic form with bodyweight before adding external load
- •Increase the weight by 5-10% once you can complete all reps with clean form
- •Slow down the eccentric (lowering) phase to 3-4 seconds
- •Reduce rest periods between sets to increase workout density
- •Add an extra set or rep each week (progressive overload)
Regressions
- •Reduce the weight to focus strictly on technique
- •Decrease the range of motion if you feel joint discomfort
- •Increase rest intervals to ensure full recovery between sets
Beginner Tips
- •Master proper form before increasing weight
- •Focus on slow, controlled movements — don't chase speed
- •Start with 2-3 sets of 10-12 reps to build a solid foundation
- •Record yourself to check your form
Pro Tips
- Implement progressive overload by tracking every session and adding small increments
- Breathe deliberately — exhale during the hardest part of the movement
- Warm up with lighter sets of the same exercise to prime the nervous system