One-Arm Lat Pulldown
BWBodyweightUnilateralStrength
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The One-Arm Lat Pulldown is a unilateral bodyweight strength exercise performed by gripping an overhead bar or sturdy surface with one hand and pulling your body upward toward it, emphasizing single-side pulling mechanics. It primarily targets the latissimus dorsi in the back, along with supporting muscles like the rhomboids, trapezius, and biceps, to build pulling power and muscle balance. Ideal for athletes or individuals addressing asymmetries, it requires no equipment beyond a pull-up bar and suits intermediate trainees seeking back development without weights.
How to Perform One-Arm Lat Pulldown
- 1Stand facing away from a sturdy vertical pole, door frame, or bar at chest height (use a towel looped over it if needed for grip).
- 2Grip the pole or bar with your right hand at shoulder width, palm facing away; extend your right arm straight overhead.
- 3Step your left foot back into a staggered stance, knees slightly bent, core braced, and lean back at a 45-degree angle until your body forms a straight line from head to heels (torso under tension).
- 4Pull your chest toward the pole by driving your right elbow down and back, squeezing your lat (exhale as you pull).
- 5Pause briefly at the top with your elbow near your side and shoulder blade retracted.
- 6Slowly extend your right arm back to the starting position, controlling the descent (inhale as you extend).
- 7Perform 8-12 reps per side, then switch to the left arm.
- 8Key form tips: Keep your body straight like a plank—avoid swinging or using momentum. Engage your core to prevent arching your lower back. Focus on the lat pull, not arm bending; if grip slips, lower the bar height or use a towel for better hold. Common mistake: shrugging shoulders—keep them away from ears.
