Strength

Single Arm Hammer Lat Pulldown

Single Arm Hammer Lat Pulldown is an effective exercise aimed at strengthening latissimus dorsi, the largest back muscles. By pulling down weight using one arm, it offers great range for more focused muscle development, enhancing upper body strength and posture.
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Single Arm Hammer Lat Pulldown instructions
Step-by-step instructions
1
Sit down at a lat pulldown machine and grasp the bar with one hand while the other hand is by your side.
2
Lean your upper body slightly back, keeping your spine straight.
3
Pull the handle down using only your arm and shoulder until your hand is at chest level. Keep your arm close to your body as you do this.
4
Slowly raise the handle back up in a controlled manner until your arm is fully extended again.
5
Repeat for the programmed number of reps and then switch to the other arm.
Sit down at a lat pulldown machine and grasp the bar with one hand while the other hand is by your side.
Lean your upper body slightly back, keeping your spine straight.
Pull the handle down using only your arm and shoulder until your hand is at chest level. Keep your arm close to your body as you do this.
Slowly raise the handle back up in a controlled manner until your arm is fully extended again.
Repeat for the programmed number of reps and then switch to the other arm.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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