One Arm Lat Pulldown vs Close Grip Lat Pulldown
Which one fits your Back workout plan?
Contents
Planfit users log One Arm Lat Pulldown more often — 499 sessions vs 132. Compare Back form, muscles worked, and when to use each.
Compare the benefits of One Arm Lat Pulldown and Close Grip Lat Pulldown and pick the one that fits your Back workout.
One Arm Lat Pulldown vs Close Grip Lat Pulldown: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log One Arm Lat Pulldown more often — 499 sessions compared to 132 for Close Grip Lat Pulldown.
What most people do isn't always what fits you. One Arm Lat Pulldown and Close Grip Lat Pulldown differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How One Arm Lat Pulldown and Close Grip Lat Pulldown Differ
| What differs | One Arm Lat Pulldown | Close Grip Lat Pulldown |
|---|---|---|
| One side at a time | Yes | No |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 499 sessions | 132 sessions |
How to Do One Arm Lat Pulldown
One Arm Lat Pulldown Muscles Worked: Back
Form
- 1. As you gather your shoulder blades, gently pull your arms.
- 2. While turning your palms facing your body, pull them up to shoulder height.
- 3. Rotate your palms to face forward again and raise your arms.
Coach's Tips
- 1. Please be careful not to strain your shoulders by fully extending your shoulders and arms.
- 2. Please be careful not to let your trapezius muscles rise.
- 3. Please be careful not to let your elbows move backward.
For a full One Arm Lat Pulldown guide with alternatives and benefits, see the One Arm Lat Pulldown exercise guide.
How to Do Close Grip Lat Pulldown
Close Grip Lat Pulldown Muscles Worked: Back
Form
- 1. Bend your elbows and pull the bar towards your chest.
- 2. After contracting your latissimus dorsi, slowly return to the starting position.
- 3. Make sure your elbows do not fully lock out.
Coach's Tips
- 1. Be careful not to excessively arch your back.
- 2. Relax your shoulders and proceed without tensing them up.
- 3. Maintain the correct posture with an appropriate weight.
For a full Close Grip Lat Pulldown guide with alternatives and benefits, see the Close Grip Lat Pulldown exercise guide.
Frequently Asked Questions
Which is better for Back, One Arm Lat Pulldown or Close Grip Lat Pulldown?
Planfit users log One Arm Lat Pulldown more often — 499 sessions against 132 for Close Grip Lat Pulldown. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do One Arm Lat Pulldown and Close Grip Lat Pulldown need?
One Arm Lat Pulldown needs a machine, and Close Grip Lat Pulldown needs a machine.
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