The one arm lateral wide pulldown is a machine-based exercise targeting the latissimus dorsi, performed one arm at a time for unilateral strength and muscle development.
Also Works
BicepsRhomboidsRear Deltoids
How to Perform
1
Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
2
Grasp the handle with an overhand grip and fully extend your arm, keeping a slight bend in your elbow.
3
Pull the handle down and across your body towards your opposite hip, squeezing your lat muscle at the bottom of the movement.
4
Slowly return the handle to the starting position, fully extending your arm.
5
Repeat for the desired number of repetitions, then switch sides.
Pro Tips
•Pull the handle in a wide arc down toward your opposite hip to maximize lat fiber recruitment across the widest range.
•Lean your torso slightly toward the working side to increase the stretch at the top of the movement.
•Focus on leading with your elbow rather than your hand to ensure the lat does the work, not the biceps.
Common Mistakes
•Pulling straight down instead of in a lateral arc, which turns it into a standard pulldown and reduces the wide lat emphasis.
•Using too much weight and compensating by twisting the torso to pull the handle down.
•Not fully extending the arm at the top, which shortens the range of motion and reduces the lat stretch.