Smart Workout Diary

Machine One-Arm Pulldown

The machine one-arm pulldown is a unilateral vertical pulling exercise performed on a strength machine. It primarily trains the latissimus dorsi, with the biceps and upper back assisting as the elbow is pulled down toward the side of the torso. It supports back development, balanced side-to-side strength, and controlled pulling technique.

Demonstration

Machine One-Arm Pulldown — demonstration 1
Machine One-Arm Pulldown — demonstration 2

Instructions

  1. Set up the machine with a handle and choose a load that allows smooth, controlled repetitions. Adjust the seat or support so you can sit or kneel securely without reaching excessively.
  2. Take the handle with one hand, using the machine's intended grip. Sit tall with your chest gently lifted, feet or lower body firmly supported, and your torso facing forward.
  3. Start with the working arm overhead and a soft bend in the elbow. Keep the shoulder down away from the ear and brace your abdomen.
  4. Pull your elbow down toward your side in a controlled arc, bringing the handle toward the upper chest or side of the torso as the machine design allows. Avoid twisting or leaning to create momentum.
  5. Pause briefly while squeezing the side of your back, then slowly allow the handle to return overhead until the lat is comfortably lengthened.
  6. Complete all repetitions evenly on one side, then repeat on the other. Stop if the movement causes sharp pain or you cannot keep the torso stable.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Lead with the elbow rather than pulling primarily with the hand; think of drawing the elbow into your back pocket.
  2. Keep the rib cage controlled and avoid arching the lower back or rotating toward the working arm.
  3. Use a full, comfortable range with a slow return; do not let the weight stack slam down.
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