Strength

Single Arm Underhand Lat Pulldown

The Single Arm Underhand Lat Pulldown exercise targets and strengthens your upper back and biceps. It improves balanced strength and core stability by pulling a bar down from above your head to your chest one arm at a time.

View all exercises

Single Arm Underhand Lat Pulldown instructions

Step-by-step instructions

Sit on the lat pulldown machine and adjust the pad to fit comfortably on your thighs.

Grasp the handle with one hand, using an underhand grip (palm facing to you).

Pull the handle down to your chest while keeping your arm close to your side.

Pause briefly at the bottom of the movement, squeezing your back muscles.

Slowly let the handle return to the starting position, feeling a full stretch in your lats. Repeat for the programmed number of reps, then switch sides.

Sit on the lat pulldown machine and adjust the pad to fit comfortably on your thighs.

Grasp the handle with one hand, using an underhand grip (palm facing to you).

Pull the handle down to your chest while keeping your arm close to your side.

Pause briefly at the bottom of the movement, squeezing your back muscles.

Slowly let the handle return to the starting position, feeling a full stretch in your lats. Repeat for the programmed number of reps, then switch sides.

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

This is some text inside of a div block.

Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

Explore other exercises

Bodyweight

Elevated Step Burpee

The Elevated Step Burpee targets multiple muscle groups, boosting strength, endurance, and stability. The added step enhances challenge and range of motion. Great for legs, arms, and core.

Try it out

Bodyweight

Bodyweight Step Down

Improve leg strength, stability, and balance with the Bodyweight Step Down workout targeting quads and glutes. Simulating realistic movements, it's great for beginners and those in recovery.

Try it out

Mobility

Ladder Lateral Skier

The Ladder Lateral Skier is a dynamic workout to enhance agility, stability, and endurance. Featuring a side-to-side jump motion, it tones legs and core while boosting the heart rate for cardiovascular fitness and fat loss.

Try it out

Start your fitness journey today

Enjoying exercises like Single Arm Underhand Lat Pulldown, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.

Work with a trainer