One-Arm Machine Pulldown (High Row)

One-Arm Machine Pulldown (High Row)

Type: Compound Muscle: Upper Back Equipment: Machine

A single-arm machine pulling exercise that trains the upper back, lats, and biceps.

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+Helps train each side evenly
+Stable support improves back focus
–Less functional compared to free weights
–Limited range of motion

This exercise targets:

Upper Back

Lats

Traps

Shoulders

Rear Delts

Rotator Cuff

Side Delts

–

Biceps

Ratios are approximate and can vary depending on form and technique.

How to perform

Set seat so the handle starts slightly above shoulder height; chest firm against the pad
Grip one handle with a neutral or pronated grip; feet planted, core tight
Depress your shoulder blade first (pull it down/back); keep chest up
Pull elbow down and back toward your hip on the same side
Keep torso square to the pad; don’t twist or shrug the shoulder
Squeeze your lat at the bottom for a brief pause
Control the handle back to a full stretch without losing shoulder position
Breathe out as you pull, in as you return; repeat, then switch sides