Lat Pulldown - One Arm, Wide (Machine: Plate Loaded)

Use the plate-loaded machine one side at a time. Focus on pulling the elbow down to the hip.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

upper lats / teres

What you need and how to position yourself before starting.

leverage machine

Unilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the seat height of the lat pulldown machine so that the bar is at about shoulder level when you sit down.
- Sit on the machine with your feet flat on the ground and your knees secured under the pads.
Step 2Grab the Handle
- Reach up with one hand to grab the wide handle with an overhand grip.
- Ensure your grip is comfortable and your arm is fully extended.
Step 3Position Your Body
- Sit up straight with your back against the pad and engage your core.
- Keep your shoulders down and away from your ears, and maintain a neutral spine.
Step 4Pull the Handle
- Pull the handle down towards your chest by bending your elbow and driving your elbow down and back.
- Focus on squeezing your back muscles as you pull the handle down.
Step 5Control the Release
- Slowly extend your arm back to the starting position, allowing the handle to rise back up.
- Maintain control throughout the movement and avoid letting the weight slam back down.
Step 6Repeat
- Perform the desired number of repetitions, ensuring you maintain proper form throughout each rep.
- Switch arms after completing your set on one side.
Step 7Finish the Exercise
- After completing your reps, carefully release the handle and sit upright.
- Ensure you safely exit the machine and adjust any settings back to their original position if necessary.