One Arm Lat Pulldown

One paw at a time, nice and smooth—just like grabbing snacks from a tree branch without tipping the whole thing over. This pulldown helps bears fix strength imbalances and build back muscles that mean business.

Instructions

1. Attach a single handle to the high pulley or use one side of an iso-lateral pulldown machine.
2. Sit down and secure your legs under the pads.
3. Grip the handle with one hand and keep your chest lifted.
4. Pull the handle down toward your shoulder or chest, engaging your lat and keeping your elbow close.
5. Pause, then return the handle with control and repeat on the same side before switching.

Benefits

• Improves muscular balance and symmetry.
• Enhances mind-muscle connection with each lat.
• Reduces compensation from dominant side.
• Builds strong, defined back and arm muscles.

Key Points

• Keep torso upright—avoid twisting or leaning sideways.
• Focus on pulling with the lat, not just the arm.
• Allow a full stretch at the top of the movement.
• Control both the pull and the return phases.

Common Mistakes

• Twisting the torso or leaning into the pull.
• Using momentum or jerking the weight down.
• Letting the shoulder shrug at the top.
• Rushing through the range of motion.