One Arm Lat Pulldown

Grip the handle from above, lift your chest, and start with your arm long while keeping your shoulder away from your ear. Brace your core first so your torso does not tilt or your lower back arch.

Pull your elbow down and toward your side. Think of your elbow dropping toward your pelvis so one lat contracts longer and your shoulder does less work.

Briefly squeeze your lat, then slowly straighten your arm and return upward as the side of your torso lengthens. Do not rush the return so you keep the stretch.

A good lat-led rep feels like one line shortening from below your armpit to the back of your side. If your arm takes over, lower the weight and focus on your elbow direction.

Pulling only with your arm or leaning back turns the move into a cheating row and reduces the target tension. Starting with raised shoulders quickly tires your neck and front shoulders, so keep them down from the start.

Exhale as you pull and inhale as you return upward. Slow breathing helps you distinguish the one-sided lat contraction from the release.

Pause for 1 second at the bottom and take 2 seconds to lengthen at the top to learn the one-sided lat connection faster. Add weight only while both sides can move at the same speed.