Horme

Single-Arm Pulldown Machine

One-arm machine pulldown: each side works separately.

  • Compound
  • Machine
  • Beginner

How to do it

  • One arm at a time, with the seat and the grip set before you start
  • Chest up and torso still; the working arm starts fully stretched
  • Pull the elbow toward your hip without rotating the torso

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Pull for 1 s to your chest squeezing your lats, let it rise for 2–3 s under control

Common mistakes

  • Rotating the torso to pull more
  • Leaning back to pull more

Muscles worked

Primary

  • Lats
  • Back

Secondary

  • Biceps

Alternatives

PreviousNeutral-Grip Row Machine
Form animation: Single-Arm Pulldown Machine
The same animation you see in the app while logging the set.
Type
Compound
Equipment
Machine
Level
Beginner
Pattern
Vertical pull
Stimulus / fatigue
High
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