Independent-arm lat pulldown
General guidance. This page has not been reviewed by a qualified professional yet.
Independent-arm lat pulldown. Drive elbows down toward your sides and the handle in front toward your upper chest. Extend arms under control.
How to do this exercise: Independent-arm lat pulldownSetup · movement · load
- Set your position
Sit with thighs secured under the pad and grip the handle. Use a narrow handle for close grip and keep your torso nearly upright.
- Make the movement
Drive elbows down toward your sides and the handle in front toward your upper chest. Extend arms under control.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Do not pull behind your neck or lean far back to move the load.
Log the load on ONE side or machine arm for this exercise. Do not add the sides together.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Beginner
- Sides
- Independent arms
- How load is measured
- Load per side
Main muscles
Lats
Supporting muscles
Biceps, Upper back
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Sit with thighs secured under the pad and grip the handle. Use a narrow handle for close grip and keep your torso nearly upright.
- Drive elbows down toward your sides and the handle in front toward your upper chest. Extend arms under control.
Common mistakes
- Do not pull behind your neck or lean far back to move the load.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.