Lat Pulldown One-Arm

One-arm lat pulldowns strengthen and develop muscles of the upper and middle back. This exercise allows the lifter to perform scapular retraction with simultaneous shoulder adduction, one arm at a time.

The unilateral fashion of this exercise also allows for a greater range of motion. A greater shoulder adduction range of motion promotes hypertrophy of the latissimus dorsi. Therefore, one-arm lat pulldowns complement bilateral pulldown variations and overall development of the latissimus dorsi.

The cable provides constant resistance throughout the entire range of motion for the one-arm lat pulldown.

In addition to serving as an exercise that enhances the aesthetics of the upper and middle back, one-arm lat pulldowns also complement weightlifting and sport performance.

The latissimus dorsi is a broad, flat, and triangular-shaped muscle of the lower back. When defined, the “lats” form a “v” shape of the torso as they angle toward the waist. The latissimus dorsi is a primary shoulder adductor and extensor. In this exercise, the latissimus dorsi is responsible for adducting the shoulder as the D-handle is pulled down. Its origin is located along the spines of the lower six thoracic vertebrae, lower 3 to 4 ribs, and iliac crest of the pelvis. Its insertion spirals around the teres major as it inserts into the intertubercular groove of the humerus.

A flat and triangular muscle, the trapezius is the most superficial muscle of the posterior thorax. The middle fibers run horizontally to the scapula. Its origin is located at the occipital bone, ligamentum nuchae, and spines of C7 and all thoracic vertebrae. Its insertion is located along the acromion and spine of the scapula and lateral region of the clavicle. The middle trapezius retracts the scapula. As a superficial muscle, developing the middle trapezius contributes to the overall aesthetics of the upper back.

The rhomboids are two rectangular muscles that lie underneath the trapezius just below the levator scapulae. The rhomboids consist of the rhomboid minor and rhomboid major. The rhomboid minor is located above the rhomboid major and is more superficial. The origin of the rhomboid minor is located at the spinous processes of C7 and T1. The origin of the rhomboid major is located at the spinous processes of T2-T5. The insertion of both rhomboids major and minor is located at the medial border of the scapula. The rhomboids are synergists with the middle trapezius when retracting the scapula. In this exercise, they are also responsible for downward rotation of the scapula.

The teres major is a thick muscle located underneath the teres minor. It helps to form the posterior wall of the axilla. A synergist of the latissimus dorsi, the teres major adducts the shoulder in this exercise. Its origin is located at the posterior surface of the scapula at the inferior angle. Its insertion is located at the crest of the lesser tubercle on the anterior humerus (its tendon fused with that of the latissimus dorsi).

The biceps brachii consists of two heads, the long head and the short head. The long head tendon helps stabilize the shoulder joint and its origin is located at the tubercle and lip of the glenoid cavity of the scapula (shoulder blade). The short head origin is located at the coracoid process of the scapula (shoulder blade). The long and short head unite as the muscle bellies run down the front of the arm. Both heads merge, sharing insertion into the radial tuberosity of the elbow joint. The biceps brachii flexes the elbow joint as the D-handle is pulled down.

The pectoralis major is a large, fan-shaped muscle that spans across the chest, forming the front portion of the axillary fold (arm pit). It is divided into two parts: clavicular and sternal. Its origin is located at the sternal end of the clavicle, the sternum, rib cartilage (ribs 1-6 [or 7]), and the aponeurosis of the external oblique. The fibers of the pectoralis major converge at the point of insertion located at the greater tubercle of the humerus. The pectoralis major aids shoulder adduction in this exercise.1

The brachialis lies underneath the biceps brachii, originating at the front of the lower end of the humerus bone. Its insertion is located at the coronoid process of the ulna at the elbow joint. The brachialis is a primary elbow flexor.

The rotator cuff muscles help stabilize the shoulder joint as the scapular retract and rotate downward. The wrist flexors maintain the wrists rigid and stabilized throughout the exercise.

Sperandei S, Barros MA, Silveira-Júnior PC, Oliveira CG. (2009). Electromyographic analysis of three different types of lat pull-down. JSCR. 23(7):2033-8.

Lat pulldown, underhand grip lat pulldown.

Focus more on the adduction of the shoulder to fully engage the latissimus dorsi as the primary mover of this exercise. This will minimize the hand dominating the effort of the lift. This will not only optimize muscle activation of the latissimus dorsi, but also prevent strain on the biceps brachii that could increase the risk of injury.

Switching to bilateral variations of the pulldown (e.g. lat pulldown, reverse grip lat pulldown), in a strategically planned back training regimen, will optimize the strength and development of the latissimus dorsi, teres major, and scapular retractors.

Focus on the concentric portion of the contraction, concentrating on “squeezing” as you pull the D-handle down as far as possible while keeping your wrist straight and upward.

Emphasis on eccentric contractions, prolonging the eccentric portion of the contraction, may also be incorporated in a training program focused on increasing strength. This should be implemented accordingly and with adequate muscle recovery as eccentric contractions cause substantial damage to muscle tissue.

It’s important to note that your repetition and set volume will depend on your goals (e.g. strength, hypertrophy, muscular endurance). It is also important to allow adequate recovery days in between back, shoulder, and biceps training days to allow muscles to repair.

Using momentum to lift the weight (e.g. jerking the body back and forth) minimizes the potential of force production of the involved muscles and can increase the risk for back injury. It is important that both the eccentric and concentric phases of the exercise are controlled.

Solely emphasizing the hand to pull the weight minimizes the activation of the latissimus dorsi and scapula retractors. Focus on the adduction of the shoulder to allow the latissimus dorsi to guide the movement.

If the lifter has a compromised range of motion with the back or shoulder joint and/or performs this exercise incorrectly, this exercise can increase the risk of injury and/or exacerbate a previous injury.

If proper technique and recovery are not adhered to, biceps injury, rotator cuff injuries, and/or lower back injuries may occur.