One-Arm Lateral Wide Pulldown

Setup

1. 01Lock the thighs under the pads and sit tall.
2. 02Grip the wide handle overhead with one hand, palm facing forward or slightly in.
3. 03Anchor the free hand on the thigh pad or frame.
4. 04Extend the working arm fully and let the lat stretch upward.

Execution

1. 01Pull the elbow down along the side of the body.
2. 02Bring the handle to shoulder level while the torso stays tall.
3. 03Squeeze the lat hard at the bottom for a second.
4. 04Return under control to a full overhead stretch.

Checkpoints

• -The torso stays vertical without side-bending into the rep.
• -The elbow sweeps down the side, not forward across the body.
• -Full stretch is reached at the top with the shoulder allowed to rise slightly.
• -The pull ends at the shoulder without the wrist curling in.

Common mistakes

• -Leaning away from the working side to add body english.
• -Pulling the handle behind the body and straining the shoulder.
• -Rushing the eccentric and losing the stretch.
• -Using the free arm to push the body through the rep.