Exercise · Back
Independent-arm lat pulldown (angled grip)
This pulldown is done on a plate-loaded machine where each arm moves on its own. It mainly works the lats, with help from the biceps. The angled grip is easier on the wrists, and the independent arms help you pull evenly on both sides.
Doable at all 76 gyms GoSet follows
The essentials
- Adjust the thigh pads to lock your legs.
- Grab the 45-degree angled handle on each side.
- Pull the handles down while keeping your back straight.
Muscles worked
- Primary
- Back
- Secondary
- Biceps
How to do it
- Set the seat so your thighs are locked under the pads.
- Grab the angled handles with your arms straight and chest up.
- Pull your elbows down toward your hips as you breathe out.
- Pause briefly when the handles reach your shoulders.
- Let the handles rise over 2 to 3 seconds until your arms are almost straight.
Common mistakes
Pulling with your arms only
Instead : Think about driving your elbows to your hips. Your hands follow.
Leaning far back
Instead : Keep your torso nearly upright; a slight lean is enough.
Letting the weight fly up
Instead : Control the way up, it is half the work.
Coach tips
- Work one arm at a time if one side is weaker.
- Set your shoulders down before each rep.
- Pick a weight that lets you pause cleanly at the bottom.
Variations
- One arm at a time, the other handle resting.
- Slow return for more control.
Sets and reps
People often do 3 or 4 sets of 8 to 12 reps.
Equipment
Alternatives for the same muscles
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Common questions
Why independent arms?
Each side has to do its own work, which helps you spot and fix a weaker side.
I mostly feel my arms. Is that normal?
A little, yes. If it is mostly arms, go lighter and pull with your elbows.
Angled or wide grip?
The angled grip is often more comfortable for wrists and shoulders. Both work your back.