Exercise · Back
Independent-arm lat pulldown (overhand grip)
The independent-arm lat pulldown (overhand grip) is a machine pulldown that targets mainly your back, with help from your biceps. Each arm moves on its own, which can help balance strength side to side. It’s a solid option if you want a more controlled alternative to assisted pull-ups or chin-ups.
Doable at all 76 gyms GoSet follows
The essentials
- Adjust the thigh pads to lock your legs in place.
- Grab the outer handles with an overhand grip, arms overhead.
- Pull the handles down while keeping your torso upright.
Muscles worked
- Primary
- Back
- Secondary
- Biceps
How to do it
- Adjust the thigh pads to lock your legs in place, feet flat on the floor or footrests, and sit with your hips all the way back on the seat.
- Grab the outer handles with an overhand grip (palms facing forward), arms overhead, shoulders down and chest slightly lifted.
- Take a breath in, keep your torso upright, and pull the handles down by driving your elbows toward your sides without swinging.
- Bring the handles down to around the top of your chest or slightly above, controlling the end of the movement so the weight stack doesn’t slam.
- Slowly let the handles go back up over 2 to 3 seconds, keeping some tension in your back, until your arms are almost straight.
- Keep your lower back stable on the seat for the whole set, then gently return the handles before getting off the machine.
Common mistakes
Throwing your torso backward
Instead : Slide your hips firmly into the back of the seat and keep your torso close to upright. Pull with your back and arms, not by swinging your body.
Letting your shoulders creep up to your ears
Instead : Before you pull, think about bringing your shoulders down. Keep them there during the set so your back does the work.
Pulling the weight too low
Instead : Stop the pull when the handles reach around the top of your chest. If you have to lean way back to go lower, the weight is too heavy.
Holding your breath the whole time
Instead : Inhale at the top before you pull, keep that pressure as you pull down, then exhale under control as you let the weight go back up.
Coach tips
- Pick a weight that lets you keep your torso steady and control the way up in 2 to 3 seconds.
- At the bottom, think about squeezing your back, like you’re trying to pinch something between your shoulder blades.
- If you only feel your arms, lighten the weight, slow down, and start each rep by engaging your back before bending your elbows.
- You can add a brief 1-second pause at the bottom of each rep to feel your back working before returning the weight.
Variations
- Alternating the effort between arms (a slight offset in rhythm) to focus on each side of your back.
- Lat pulldown with a 2-second pause at the bottom to build control and tension in the back.
Sets and reps
People often use this exercise for 3 to 4 sets of 8 to 12 reps, with a weight that allows smooth, controlled reps. For back training, it often comes after another pulldown or an assisted pull-up variation.
Equipment
Alternatives for the same muscles
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Common questions
Should I feel the independent-arm lat pulldown more in my back or my biceps?
The main target is your back, with your biceps helping. If you feel it mostly in your arms, lower the weight, keep your torso steady, and focus on driving your elbows down instead of just curling with your arms.
Where should I look during the independent-arm lat pulldown?
Look slightly forward or a bit up, without cranking your neck. That helps you keep your chest up and torso stable, without over-arching your lower back.
What grip width should I use on this machine?
On this machine, you use the outer handles with an overhand grip. If it feels awkward, tweak the seat height so the path of the handles feels natural for your shoulders and arms.
Is it okay to use some body momentum when I get tired?
If you have to swing your body to finish reps, the weight is likely too heavy or the set is too long. Stay in control and stop the set when you can’t pull without using momentum. If you feel sharp pain, stop and talk with a professional.