One Arm Reverse Pulldowns

How to do the One Arm Reverse Pulldowns

Start by standing up with your back and head straight. Grasp a single arm bar, and hold it with your palm facing you. Now, with your other hand holding something for support, bring the weight down with your arm fully extended. At this point your palm should be facing forward.

Spotter Information:
A spotter is used to keep the partcipants elbow in the right spot, and to keep the weight moving up and down

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Triceps
  • Arms
  • Isolation
  • Cable
  • D-Handle
  • Upper Body

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
36.8 lbs10.4 50.4 lbs

What is a good starting weight?

Based on an average weight lifted of 36.8 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 18 lbs and aim for 12-15 reps.


Workouts Plans with One Arm Reverse Pulldowns

Purpose Type Level
Muscular Definition Intermediate
Strength Intermediate
Sport Specific Advanced
Strength Intermediate
Strength Advanced
Muscular Definition Intermediate
Muscular Definition Advanced

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.