Single-arm lat pulldown

Sets, reps and RIR

Machines and cables hold the path for you, so you can work closer to failure than with free weights.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

Muscles worked

Primary: Lats.

Secondary: Biceps, Upper back.

Estimate your one-rep max

Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.

What it is called elsewhere

• Norsk Enarms lat pulldown
• Svenska Enarmigt latsdrag
• Dansk Enarms lat pulldown
• Deutsch Einarmiger Latzug
• Español Jalón al pecho a una mano
• Italiano Lat machine a un braccio
• Português Puxada unilateral
• Русский Тяга верхнего блока одной рукой
• Français Tirage vertical à un bras

Related back exercises

• Deadlift (barbell)
• Romanian deadlift (barbell)
• Barbell row
• Pendlay row
• T-bar row
• Shrugs (barbell)

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.