One Arm Side Straight Arm Lat Pulldown
Expert Advice
Keep your torso stationary and focus on using your lats to pull the weight down.
How-to-do Steps
- Stand next to the cable machine and attach a handle to the high pulley.
- Grasp the handle with one hand, palm facing down, and step away to create tension.
- With a slight bend in your elbow, pull the handle down to your side in a wide arc.
- Slowly return the handle to the starting position while resisting the pull of the weight stack.
- Complete all reps on one side before switching to the other arm.
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Muscles Worked
One Arm Side Straight Arm Lat Pulldown primarily targets the Lats, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats70%
Secondary
Shoulders30%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does One Arm Side Straight Arm Lat Pulldown work?
One Arm Side Straight Arm Lat Pulldown primarily targets the Lats. Secondary muscles involved include Shoulders. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for One Arm Side Straight Arm Lat Pulldown?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is One Arm Side Straight Arm Lat Pulldown suitable for beginners?
One Arm Side Straight Arm Lat Pulldown is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
