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On Sunday, March 5, 2023, the final day of the Arnold Sports Festival in Columbus, OH, strength athletes competed in the Rogue Record Breakers series after the Arnold Strongman Classic concluded the day prior. The final competition focused solely on breaking records in specialized events rather than simply earning points to rise above fellow athletes.
In its first appearance at a Rogue Record Breakers event, Trey Mitchell set the Stone Over Bar record with a dominant five-rep performance. Competitors had two minutes to lift a 460-pound (209-kilogram) stone without the assistance of “tacky” for improved grip. Arnold Strongman Classic winner Mitchell Hooper, who attempted the Stone Over Bar prior to Mitchell, achieved a single repetition.
Mitchell’s record-setting performance earned him a $5,000 prize — his second bonus award of the day after breaking his own Forward Hold record from 2022. During the Forward Hold, Mitchell, again, beat Hooper’s performance in the same event.
Trey Mitchell’s record-setting feats of strength wrap up an otherwise successful weekend for the two-time Shaw Classic winner (2021, 2022). Mitchell placed 4th in the 2023 Arnold Strongman Classic, an improvement from his 7th place achievement in the 2022 edition of the contest.
On the first day of the Arnold Strongman Classic, Mitchell won the Austrian Oak Log Lift event. Mitchell displayed phenomenal overhead pressing powering by hoisting the 195-kilogram (430-pound) log for four repetitions. In a possible coincidence, Hooper once again placed just behind Mitchell in the log lift event by completing only three repetitions with the same weight.
Whether the recurring pattern of besting Hooper was chance or a potential foreshadowing of the coming competitive season, it’s clear that Trey Mitchell appears to be headed into the 2023 strongman season ready to continue a powerful output.
It’s not too late to re-watch the competitors in action. To watch the strongman competitions, head to Rogue Fitness’ YouTube channel. For the bodybuilding events in the Arnold Classic, fans can visit FanMio to purchase the pay-per-view for $59.99. It can be played on any Apple device, as well as on an Android TV, Google TV, and Amazon’s Fire TV.
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Kamal Elgargni is one of the headline competitors at the 2023 Arnold Classic (AC). The Columbus, OH, contest will see Elgargni try to topple Men’s Open mountains like Nick Walker and Mamdouh “Big Ramy” Elssbiay. However, when the dust settles on the AC for this 212 third-place finisher at the 2022 Mr. Olympia, there’s still an entire 2023 competitive season to run through. Elgargni is already thinking ahead.
On Feb. 28, 2023, Elgargni was a guest on the Muscular Development podcast with Ron Harris. The conversation saw the former 212 Olympia champion (2019) discuss his bodybuilding ambitions for 2023. In the process, Elgargni revealed that he isn’t ruling out the upcoming 2023 Masters Olympia later this summer. The contest is scheduled for Aug. 26-27, 2023, in Cluj-Napoca, Romania. With the competition returning for the first time in 11 years, this would be Elgargni’s first appearance.
At 51 years old, Elgargni is eligible for both the Men’s Open and 212 divisions at the 2023 Masters Olympia. (Note: Athletes must be at least 45 to compete under both classifications). At the time of this writing, Elgargni maintains he will compete in the Men’s Open to stay relatively consistent with his training and nutrition.
What’s more, Elgargni was frank about why he’d even consider competing at the Masters Olympia: he expects the prize money to be enticing. (Note: The show’s organizers have revealed that the overall prize purse is $229,000.)
“You never know what’s going to happen down the road but, yes, it is a good title [the 2023 Masters Olympia],” Elgagrni said. “We don’t hear much about it at the moment. We don’t know what the prize money is. I hope they do something good that makes people [want to compete]. At the end of the day, it’s a business. It’s work. It’d be silly if you’re spending more than what you’re getting. It’s a good title, but it should still be a decent amount of prize money.”
As for what else lies ahead this year, Elgargni is ruling out featuring in the Men’s Open at the 2023 Mr. Olympia. Because of his perception that the judges favor size, he will stick to a 212 pursuit at the flagship competition instead. Then, after finishing up his 2023 AC appearance, the Tampa Bay, FL, resident plans to feature at the next Tampa Pro and potentially set his sights on the Masters Olympia.
Across the board, the athlete’s rationale was rather simple:
“I would love to do Tampa [Pro] again because I live in Tampa [Bay],” Elgargni said. “I would love to do it and maybe win it. To do the Olympia [Men’s] Open, no. No, no, no. I’m not thinking about the Olympia Open because the judges are not going to judge small, young, whatever they call me in the 212. Then, they’re going to judge mass monsters. If the way they judging changes, maybe you give it a try but I don’t think so. At the moment, I’ll do the Arnold [Classic], maybe the Tampa Pro in the Men’s Open, and then the Masters Olympia. That’s it. If everything goes well, I’ve done what I have to do.”
It’s been a little while since Elgargni stood at the top of any Olympia podium. In the event of a fruitful 2023, the superstar could find himself standing on two iterations of the podium.
Featured image: @ifbb_pro_kamal_elgargni on Instagram
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The Arnold Classic is one of the most notable competitions on the bodybuilding calendar. Held annually for more than 30 years, it takes its name from event co-founder and undoubtedly the most popular bodybuilder of all time — Arnold Schwarzenegger.
While the Men’s Open division is often considered the primary bodybuilding event, multiple divisions have been added over the years. Ranging from Men’s Physique to Women’s Wellness, top-level competitors make the Arnold Classic a high priority in their competitive season.
The 2023 contest is drawing even more excitement in the Men’s Open division after promoters increased the prize money awarded, up 50% from the previous year. The champion is now set to bring home $300,000 along with one of the most prestigious titles in the sport.
It’s not too late to tune in and watch the competitors on stage. Fans can visit FanMio to purchase the pay-per-view for $59.99. It can be played on any Apple device, as well as on an Android TV, Google TV, and Amazon’s Fire TV.
Pre-judging and Finals for each division are distributed across the afternoons and evenings of Friday, March 3 and Saturday, March 4.
2023 Arnold Classic Results
Here are the results from this year’s Arnold Classic contest.
The Men’s Open division is scheduled for pre-judging from 7 p.m. to 9:30 p.m. EST, Friday, March 3. The Finals are scheduled from 7 p.m. to 10 p.m. EST, Saturday, March 4. Results will be updated as they become available.
The Classic Physique division is scheduled to begin pre-judging at 12:30 p.m. EST and scheduled to conclude Finals at 9:30 p.m. EST. Results will be updated as they become available.
The competitive field included 2020 Arnold Classic winner Alex Cambronero, as well as 2022 Classic Physique Olympia finalists Ramon Rocha Quiroz, Urs Kalecinski, and Mike Sommerfeld (who finished runner-up, thirs, and fifth, respectively).
Fitness
The Fitness division is scheduled to begin pre-judging at 12:30 p.m. EST and scheduled to conclude Finals at 9:30 p.m. EST. Results will be updated as they become available.
Competitors put on an impressive display of gymnastic agility, power, and strength as defending Arnold Fitness champion Ariel Khadr aimed to retain her title. After individual routines were presented, fans were left awaiting the judges scores.
Wellness
The Wellness division is scheduled to begin pre-judging at 12:30 p.m. EST and scheduled to conclude Finals at 9:30 p.m. EST. Results will be updated as they become available.
The Classic Physique division is scheduled to begin pre-judging at 12:30 p.m. EST and is scheduled to conclude Finals at 9 p.m. EST. Results will be updated as they become available.
The Classic Physique division is scheduled to begin pre-judging at 12:30 p.m. EST and is scheduled to conclude Finals at 9 p.m. EST. Results will be updated as they become available.
For many fans, bodybuilding competitions are the highlight of the Arnold Sports Festival weekend. However, the Arnold Strongman Classic is also taking place with five events across two days and a slew of champions in the mix to earn another strength sport title.
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In 2022, powerlifter Amanda Lawrence (84KG) captured her third International Powerlifting Federation (IPF) World Championship in the last four years. The athlete won Best Overall Lifter at the 2022 Powerlifting America (AMP) Classic Open Nationals. She even notched a personal record (PR) or two in training, including a raw 249.9-kilogram (551-pound) paused deadlift PR in August 2022. In a new competitive season, it looks like Lawrence is ready to hit the ground … lifting.
During a training session on Mar. 2, 2023, Lawrence shared an Instagram video of herself capturing a raw 259-kilogram (573-pound) deadlift. According to the IPF database, the pull is just half a kilogram (1.3 pounds) off of Lawrence’s World Record of 260.5 kilograms (574.3 pounds) from the 2021 IPF World Raw Classic Powerlifting Championships. Lawrence’s deadlift does not come without a struggle, though she held the locked out position for several full seconds.
This performance could tease a potentially successful attempt at surpassing her record in the near future. Lawrence wore just a lifting belt for support. Later in the clip, the competitor is also seen completing a five-rep set with 239.9 kilograms (529 pounds) while wearing a belt and lifting straps.
Lawrence’s latest deadlift display is connected to her ongoing preparation for the 2023 IPF Sheffield Powerlifting Championships. That contest is scheduled for Mar. 25, 2023, in Sheffield, England. It will be Lawrence’s first competitive appearance of the 2023 powerlifting season and her first since successfully defending her IPF World title in South Africa in early June 2022.
Dating back to June 2019, Lawrence has had a spotless competitive record. Between some simultaneous Junior and Open appearances, the powerlifter has won eight straight contests in the 84-kilogram division, including her three IPF World titles. She has also captured three USA Powerlifting (USAPL) National titles, with two coming as a Junior and Open competitor in 2019. The athlete won the Open USAPL National Championship in 2021.
As Lawrence prepares for the 2023 Sheffield Championships, here’s an overview of her all-time raw competition bests:
According to Open Powerlifting, Lawrence’s top squat of 255.9 kilograms (564.3 pounds) is the second heaviest all-time in her division. Only Samantha Rice has a heavier squat of 257.5 kilograms (567.7 pounds) from the 2022 United States Powerlifting Association (USPA) Pro Raw Championships. In addition, her raw total of 645.9 kilograms (1,424.4 pounds) is the third-heaviest ever. Only Rice (687.4 kilograms/1,515.6 pounds) and Chakera Ingram (671 kilograms/1,479.3 pounds) have higher raw totals.
Lawrence will be joined by Jessica Buettner — the two-time reigning IPF World Champion in the 76-kilogram division — at the 2023 Sheffield Championships. While Buettner competed in the 84-kilogram category at her last contest, she will revert back to her usual 76-kilogram class.
Once Lawrence has concluded her appearance at the 2023 Sheffield Championships, she will likely turn her attention to the 2023 IPF Worlds. Those will take place on Jun 11-18, 2023, in Valletta, Malta. Should Lawrence emerge victorious, the athlete will have completed a consecutive “three-peat” and notched her fourth IPF title in half a decade. It’d be a fitting accomplishment for one of powerlifting’s biggest stars.
“What do I believe that most people don’t? I believe in ghosts. Ghost believers only make up 45% of the US population. I never believed in them myself until we bought a 200 year old New England farmhouse and lived there for 9 years. It was a harmless ghost though somewhat mischievous.”
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The 21st annual Arnold Strongman Classic takes place March 3-4, 2023. Ten top-level competitors filled the ranks in both the strongman and strongwoman classes, with world champions and record-breakers among them.
Below you’ll find coverage of the event, which Breaking Muscle will update in real-time. We’ll cover both the Strongman and Strongwoman results, taking place in Columbus, OH.
The first day of competition kicked off with the massive Wheel of Pain, inspired by the torturous device that build Conan’s fictional strength and physique. Competitors had a 60-second time limit to carry the massively weighted bar along a fixed track for maximum distance.
The final event of the day is a specialized log lift. Competitors has 90 seconds to achieve as many repetitions as possible with either 195 kilograms (430 pounds) or 175 kilograms (386 pounds). Points are adjusted in favor of the heavier weight, though some competitors may strategically use the lighter implement to yield more overall repetitions.
Here’s the complete event schedule for both days of the competition.
Day One
Wheel of Pain
Austrian Oak Log Press
Day Two
Elephant Bar Deadlift
Unspunnen Stone Throw
Frame Carry
How Strongman is Scored
Scoring points in competitive strongman events relates to the overall field of competitors. First place can earn as many points as there are competitors, and points descend accordingly.
For example, with 10 competitors in total, first place earns 10 points; second place receives nine; third receives eight; and so on.
In the event of any tied scores, points are split evenly. If two athletes tie for a position, add up the respective placing points and divide by two. For example, if two athletes tie for second place, they would each earn 8.5 points (nine [second place] plus eight [third place] divided by two).
The contest will continue Saturday, March 4. Updates will be provided as they become available.
Women’s Elephant Bar Deadlift Results
Men’s Elephant Bar Deadlift Results
Women’s Unspunnen Stone Throw Results
Men’s Unspunnen Stone Throw Results
Women’s Frame Carry Results
Men’s Frame Carry Results
Watch More as The Contest Continues
After one day of intense competition, the elite athletes will have less than a day’s rest before returning for more bone-stressing, mind-bending feats of strength.
It’s not too late to tune in and watch the competitors in action. To watch the strongman competitions, head to Rogue Fitness’ YouTube channel. For the bodybuilding events, fans can visit FanMio to purchase the pay-per-view for $59.99. It can be played on any Apple device, as well as on an Android TV, Google TV, and Amazon’s Fire TV.
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The 2023 Arnold Strongman Classic (ASC) will occur this weekend in Columbus, OH. It’s part of the Arnold Sports Festival (ASF), running from Mar. 2 to Mar. 5, 2023.
Beginning on Friday, Mar. 3, strongperson fans can keep up with all of the Deadlift and Stone Throw action step by step. Here’s an overview of the 2023 ASC roster on the Men’s side:
The 2023 Men’s ASC contest is in a rare position, given who won’t compete. Former 2019 World’s Strongest Man (WSM) and defending ASC champion Martins Licis will not be participating in the latest iteration. Oleksii Novikov, the 2020 WSM champion and 2022 ASC runner-up, will also not be competing. That means, in a loaded field, it could be no-holds-barred finding a new winner.
Potential contenders include reigning two-time WSM Tom Stoltman. While he’s already established himself at the peak of strongman, the 28-year-old Stoltman has never captured an ASC title.
Another athlete to watch might be Mitchell Hooper, one strongman on a hot streak. Hooper closed 2022 with six consecutive podium finishes, including wins in both the 2022 Giants Live World Tour Finals and the 2022 Arnold Strongman Classic UK, and began 2023 with a win in the Australia’s Strongest International. If anyone seems likely to add another title to their resume, it could be the Canadian dynamo.
Finally, a dark horse could be Poland’s Mateusz Kieliszkowski. After apparent discomfort in his leg, Kieliszkowski withdrew from the 2022 WSM. According to Strongman Archives, he hasn’t appeared in a strongman contest since the 2021 Rogue Invitational. Though, if healthy, Kieliszkowski’s performance ceiling likely remains high. The former five-time Poland’s Strongest Man (PSM) champion (2015-2019) notched two runner-up results in the 2018-2019 WSM. After roughly a year and a half away from competition, Kieliszkowski might be chomping at the bit to shine at the 2023 ASC.
The other side of the 2023 ASC coin features the Women. Like the Men, there is no shortage of household names set to compete. Here’s a look at the 2023 ASC roster for the Women:
This field features four World’s Strongest Woman (WSW) championship-level competitors: Olga Liashchuk (2022), Rebecca Roberts (2021), Andrea Thompson (2018), and Donna Moore (2016-2017, 2019). Any of these elite strongwomen very well might be the person to stand on top of the podium by the contest’s end.
It’s one of the biggest competitions in strength sports, and the stars are aligning. Chances are, the ASC will provide more than a few shooting stars to gaze at.
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The 2023 Arnold Classic (AC) will take place this weekend in Columbus, OH, and it looks like quite the show is in store. With a lucrative $300,000 prize for the Men’s Open division winner, the battle for the headline event figures to be quite a doozy across the board.
On Mar. 2-5, 2023, fans can start centering their energy on one of the biggest shows in bodybuilding. Here’s a look at the Men’s Open roster for the 2023 AC:
With reigning AC champion Brandon Curry sitting out this year’s iteration, 2021 winner Nick Walker figures to be the favorite in the eyes of many fans and experts. Walker is coming off a third-place result in the 2022 Mr. Olympia and will be returning to the AC as an apparent means of redemption during this competitive season. The athlete has tabbed 2022 Olympia runner-up and former 212 Olympia champion (2021) Derek Lunsford as one of his main rivals. Four-time Mr. Olympia champion (2006-2007, 2009-2010) Jay Cutler has picked Walker as the No. 1 contender. Seven-time 212 Olympia champion (2012-2018) Flex Lewis also expects Walker to take the title.
As for who could potentially beat Walker, there is no shortage of worthy opponents. For one, there’s former two-time Mr. Olympia (2020-2021) Mamdouh “Big Ramy” Elssbiay, who is returning to the competition after a two-year absence. Meanwhile, two-time AC winner (2018, 2020) William Bonac aims to return to the top of the podium. A dark horse competitor could be Chinedu Andrew Obiekea, aka “Andrew Jacked,” who burst onto the scene as an International Federation of Bodybuilding and Fitness (IFBB) Pro League rookie in 2022 with wins in the Texas Pro and Arnold Classic UK.
The 2023 AC is one of the biggest competitions in fitness, let alone bodybuilding. Walker and Co. will be expected to put on a show for a spectating crowd and those watching on pay-per-view. Based on precedent, it seems like these superstars will deliver.
There are two nutrition-based approaches a person can take when trying to improve their mood naturally—without drugs or pharmaceuticals. One way is to use supplements and individual nutrients to adjust the specific neurotransmitters that help determine our mood. We can think of the three primary mood related neurochemicals—dopamine, serotonin, and norepinephrine—as primary colors that combine in different concentrations to create what we interpret as our mood. They all mix and mingle and interact.
But trying to modulate each specific neurotransmitter to the perfect degree using specific nutrients and supplements is harder than you think. Top down orchestration of complex neurochemistry is unreliable and prone to side effects. Just look at the how the pharmaceutical single-minded focus on serotonin to combat depression has failed. Do you think you can do the same thing using supplements and get it right?
Another way, a better way, is to look at foods that have been shown to improve mood without worrying so much about their specific effect on individual neurochemicals. It turns out there is a large trove of research on the topic and we have a fairly good idea about the foods that can boost and support our mood.
Foods That Boost Mood
Meat
Fish
Dairy
Fermented food
Prebiotics
Coffee
Blueberries
Now, this isn’t medical advice. The information contained in this article should not be construed as a replacement for consultation and treatment with a medical professional, particularly if you’re experiencing serious mood disorders. This is simply a post describing foods that have been shown to improve mood—to make people feel better and happier.
How Meat Boosts Mood
The first foundational food of a mood boosting diet has to be meat. There are several lines of evidence that point toward meat being an important mood food.
First, observational evidence shows that vegans, vegetarians, and other plant-based dieters are more likely to present with mood disorders like depression and anxiety. In fact, among the studies collected by a recent literature review, it was the highest quality studies with the best methodology that found the strongest association between meat avoidance and mood disorders.1 “The more rigorous the study, the more positive and consistent the relation between meat consumption and better mental health.”
Second, meat contains many different nutrients that have been linked to improved mood or shown to directly improve a person’s mood. Let’s go through some of them:
Carnosine: In many Asian countries, a carnosine supplement derived from chicken meat called “chicken extract” is a popular mood enhancer and stress reliever. Studies show that it can improve mood, reduce anxiety, and ameliorate mental fatigue.2 More recently, direct supplementation with carnosine had a rapid anti-depressant effect in people with clinical depression.3 The speed at which the supplement improved mood in the depressed patients so astonished the researchers that they’re conducting further research as we speak.
Creatine: Creatine is only found in animal foods, particularly fish and red meat. Research shows that the more creatine a person eats, the lower their risk of depression.4 This isn’t proven to be a causal relationship, but there’s mechanistic evidence as well: depression is characterized by poor energy function in the brain, which creatine can restore.5
Zinc: In human trials, zinc supplementation has been shown to reduce anger and improve mood.6 Zinc is most abundantly found in animal foods, particularly meat (and shellfish).
If you want to get more specific, the best sources of carnosine are turkey breast and pork loin. The best sources of creatine are red muscle meat and fish. The best sources of zinc are red meat.
How Fish Boosts Mood
Seafood is another class of animal foods with both strong observational and plausible mechanistic evidence for being mood boosting food.
On the observational side, fish and seafood consumption is almost always linked to improved mood, less anxiety, and reduced depression risk.7
One piece of evidence for the causality of the relationship is that it isn’t linear. It’s a U-shaped curve. Both the lowest and highest intakes of fish and omega-3 fatty acids are less protective, while the moderate doses of fish and omega-3 fats are most protective against mood disorders.
Another piece of evidence is that giving DHA directly to people suffering from mood disorders improves their mood. People who received DHA supplements experienced reduced anger and improved mood scores.8
Plus, seafood is also a great way to get creatine and zinc, two mood-boosting nutrients already established as likely causal in the previous section. For instance, herring has the most creatine of any food and oysters are the richest source of zinc—more than even the reddest of red meat.
How Dairy Boosts Mood
Almost every observational study finds an association between low dairy intake and depression, anxiety, and other negative moods.
Among Jordanian college students, a low dairy intake predicts the presence of depression and anxiety.9
Among Fins, higher intakes of full-fat dairy predicted lower odds of having depressive symptoms.10
Among Chinese children, habitual dairy consumption is a strong predictor of low rates of anxiety and depression.11
Again and again, we see that the more dairy people eat, the better their mood and lower their risk of mood disorders. Is this causal? What could be going on?
Removal of dairy from the diet raises parathyroid hormone. Women who eat a plant-based diet low in dairy see their parathyroid hormone skyrocket.12 This has devastating effects on their bone density, and it can also increase the risk of depressive symptoms. In severe hyperparathyroidism—where the parathyroid hormone levels skyrocket—anxiety, depression, and even suicidal ideation are common.13 Dairy is a potent source of calcium, a known modulator of parathyroid hormone. More calcium, lower parathyroid, better mood. Less calcium, higher parathyroid, worse mood.
How Fermented Food and Prebiotics Boost Mood
A few years back, a study reported that the more fermented food like yogurt, kefir, kimchi, or sauerkraut a person ate, the lower their risk of social anxiety.14 This relationship was strongest in people with a genetic tendency toward neuroticism, suggesting that neuroticism isn’t a foregone conclusion but rather a fermented food deficit. While there are studies looking at specific probiotic strains and mood, I’d suggest just eating fermented food and if you want to take a supplement, use a broad spectrum probiotic like Primal Probiotics consisting of commonly encountered strains that have been show to improve health markers across the board.
Another study found that feeding gut bacteria with specific prebiotics—fermentable fiber that gut bacteria turn into short chain fatty acids—reduced negative emotional bias and lowered cortisol (a stress hormone). People who took the prebiotic (Bimuno-galactooligosaccharides, or BOS) focused more on positive stimuli and were able to ignore negative stimuli in a test of emotional bias. To me, the ability to focus on the positive, to be optimistic, is the hallmark of a “good mood.”
How Coffee Boosts Mood
Dopamine is the primary mood-boosting neurotransmitter, improving motivation, increasing joy, and simply making a person feel good. That’s actually one of the mechanisms by which so many of the most popular drugs like tobacco, cocaine, and opioids are so addictive: they increase the dopamine response. Coffee is one of the most reliable, most legal ways we have of boosting dopamine function, increasing both dopamine release and dopamine receptor density.15
Many people use coffee the wrong way: to “counter” a bad night’s sleep. That keeps your head above water but it doesn’t really boost your mood. A better way to consume coffee is to do so well-rested after a good night’s sleep. Coffee when well-rested, when you “don’t need it,” is an entirely different experience. The mood boost that results can only be described as productive optimism. You can actually feel the dopamine and feel compelled to create, to do, to act on the world. You feel good and feel like building something great.
How Blueberries Boost Mood
Blueberries are the most powerful berry, almost akin to a true superfood. They can improve cognitive function in children and adults, increase acute performance on memory tests, and they can also boost your mood. A blueberry-based drink was able to quickly improve mood in both kid and grown-ups.16
The compound responsible appears to be the anthocyanin, the blue/purple pigment that gives blueberries their distinctive color. To really get a mood-boosting effect, choose the berries that stain your mouth blue and purple. Smaller berries are better because they have more surface area per gram and therefore more pigment. Other plants carrying the same purple/blue pigments may confer the same mood boosting benefits, like purple sweet potatoes. One study even found that purple cauliflower reduced depressive symptoms in mice.17
The beauty of using foods to boost your mood is that there’s no risk involved. You’re just eating foods that are already nutritious, already good for you for reasons that have nothing to do with mood alteration.
What foods do you use to boost your mood? Does this list jibe with your experiences?
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The lat pulldown can be a reliable and effective alternative to back-training staples like chin-ups or pull-ups. Pulldowns can be useful for novice lifters who may not yet be strong enough to perform high-quality repetitions, as well as more experienced lifters looking to minimize the role of their core or lower body while zeroing in on back musculature.
The pulldown can be taken to another level, however, once you recognize that the exercise doesn’t need to be performed with both hands fixed to one straight bar. This familiar setup can make for a smooth and stable pull, but it also disguises just how much work one side of your body is doing compared to the other side.
Credit: martvisionlk / Shutterstock
For this reason, opting for a unilateral (single-sided) movement can provide unique benefits and increased back focus. When the name of the game is muscular development and pulling strength, these details are huge. Here’s how to get your back on track with the single-arm lat pulldown.
Coach Lee Boyce provides a clear demonstration of the single-arm lat pulldown in action. See the movement performed with each arm and then read on to learn the details.
The single-arm lat pulldown may feel slightly awkward at first, especially if you’re not used to performing back exercises with one arm at a time. But any time spent learning the movement will pay off with new size and strength.
Step 1 — Know Your Equipment
Credit: martvisionlk / Shutterstock
You may be stuck with whatever equipment your gym offers, but some pulldown setups are more user-friendly than others. The gold standard is a dual pulley system. This makes it easy to attach individual handles to each pulley, which will be more naturally aligned with each of your shoulders.
The second best option would be a singular pulley attachment that operates on a pivot. That way, even though the pulley is positioned in the center above your head, it still turns in the direction of your working arm during the movement.
Least optimal would be a single pulley attachment that is completely fixed to the machine with no room to turn or pivot. Many older pieces of equipment are constructed this way, but if it’s the only “pulldown” station available, consider setting up either on the floor at a manually adjustable cable setup (like one for triceps pressdowns) or on the ground beside the seat at the pulldown station.
Form Tip: The key point is to position the pulley as close in-line with your working-side shoulder as possible. This will allow the most comfortable, most efficient line of pull during the exercise.
Step 2 — Sit Tight, Grab Hold, and Stretch
Credit: @coachleeboyce / Instagram
Secure your thighs under the pad and reach up to get a hold of the handle. Because you’re only reaching one arm, it should be easier to stretch higher while reaching above your head.
Your body will naturally reach higher with one arm compared to raising both arms overhead. If you have doubts, you can quickly test it yourself — Stand facing a wall and raise both hands above your head to touch the highest point you can reach. Then drop one hand and repeat. You’ll undoubtedly get higher with the single arm by comparison.
In the overhead stretched position, your palm should face toward the machine.
Form Tip: This deep stretch will allow you to contract and stretch through a longer range of motion, which will enhance the training effect on the target muscles. (1)
Step 3 — Set Your Shoulder and Pull
Credit: @coachleeboyce / Instagram
Rest your non-working hand comfortably on the leg pad or on your torso. “Reverse” the stretched position by actively setting your working shoulder — lower it by pulling your shoulder blade down and “in” to your mid-back. Push your chest up high and make your neck “long.”
Pull through your elbow, don’t think about curling with your arm. Squeeze your upper back and lats tight. Think about tucking your elbow into your back pocket. Don’t let your upper body crunch sideways as you pull down.
Form Tip: Take advantage of the single handle, which allows you to play with your hand and wrist position. You can supinate (turn your palm to face you) as you lift the weight or or can rotate to a thumbs-up position. Find a wrist angle that works efficiently, comfortably, and powerfully for you.
Step 4 — Return to the Overhead Stretch
Credit: @coachleeboyce / Instagram
When your hand reaches shoulder-level, feel a strong contraction through your side. Return to the starting position by reversing the motion. Lower the weight slowly and control the movement as you reach overhead to full extension.
Don’t overstretch by leaning toward the non-working side. Keep your torso stable and vertical throughout the exercise. When your arm is straight, shrug your shoulder blade up for maximum activation.
Form Tip: Let your overall mobility and flexibility guide your movements. Ideally, aim to bring your hand down near shoulder-level. Don’t force any excessive range of motion and don’t turn it into an ab exercise by crunching to the side — that won’t help to recruit your back.
Single-Arm Lat Pulldown Mistakes to Avoid
The single-arm lat pulldown can invite some simple technique or programming errors that will reduce the muscle and strength gains. Here are the biggest points to watch out for.
Going Too Heavy
The most common mistake should almost go without saying, though it doesn’t only apply to the single-arm lat pulldown — check your ego at the door. This is a much more precise, unilateral version of the pulldown, which itself is notorious for overly heavy loading that requires more body swing than lat activation.
Credit: Exercises.com.au / YouTube
There’s no place for that with the single-arm lat pulldown, nor is there any real use for it. You’ll be subject to excessive swinging or twisting to get the weight down, and you’ll ultimately be using everything except your lats to get the job done.
Avoid it: Keep loading relatively lighter to reduce the temptation to swing the weight. Focus on using perfect form throughout each section of the movement and try to feel your back muscles contracting and stretching.
Slouching in the Finished Position
Like any back exercise, the goal should always be to maintain a “proud chest,” especially through the contracted phase of the lift, to ensure good posture and proper muscle activation.
Credit: Connor Nichole / YouTube
It’s easy to “close yourself up” as you complete the pull, by adding something of an abdominal crunch to the pattern. This is not ideal because it reduces stress on the target muscle and puts you in an inefficient position.
Avoid it: Focus on starting tall and finishing just as tall, or even taller. This posture cue will make you aware of your overall body position.
How to Progress the Single-Arm Lat Pulldown
As a relatively straightforward, cable-based exercise, you can approach this exercise with confidence no matter your experience level.
Adjust Load
Like many movements, you can adapt the challenge by simply changing the loading. Most cable stacks go as light as 10 to 20 pounds. Even while keeping your target rep range the same, you can accommodate nearly any strength level by reducing the weight to perform repetitions with crisp technique.
Similarly, you can go as heavy as possible while maintaining form. As previously discussed, swapping form for more weight is anything but productive. Fortunately, when using good technique and a moderate rep range, even the most experienced lifters will find the full weight stack to be more than enough.
Benefits of the Single-Arm Lat Pulldown
This unilateral movement offers the benefits of single-side training combined with the benefits of a cable pulley.
Scapular Mobility
Scapular mobility is the overlooked key to every successful back exercise, including the single-arm lat pulldown. Lifters sometimes mistakenly think that stability is the only function of the scapulae (shoulder blades). As such, they believe the scapulae shouldn’t be allowed to move during exercise.
This may be true in movements like the barbell bench press, but it’s not something that actually promotes shoulder joint health. For every joint in your body, there’s actually a certain degree of stability and mobility needed to maintain proper joint function. Depending on the joint in question, there will be a greater need for one over the other.
For example, hinge joints like the knees and elbows require more stability than mobility due to the limited nature of their responsibilities and available joint angles. There is still a degree of mobility they need to create proper range of motion, and to allow for a little bit of “give” laterally and medially.
In the case of the scapulae, stability is paramount, but it’s essential that they possess the capacity to move around the ribcage in elevation/depression (up and down), and in protraction/retraction (forward and back together).
This brings us to where most lifters drop the ball when performing pulling movements. Simply put, the shoulder blades must direct the action of any pull pattern – chin-ups, rows, and yes, pulldowns too. Initiating the movement by simply pulling with your hands won’t do much to engage the upper back muscles and lats.
To practice the proper mechanics, it’s useful to break the movement down into pieces, learning how to engage your lower traps, rhomboids, and lats. You can do this by keeping your elbow straight while pulling through only the first portion of the lift.
Applying this concept to the single-arm lat pulldown will support your quest for muscle, keep the focus in the right places, and keep your scapulae strong and healthy.
Muscle Size
The single-arm lat pulldown is a prime choice for hypertrophy due to its greater isolation on each individual side of the muscle — making each side of your back perform work on its own. The added stretch and long range of motion for each rep also supports muscle growth and strength.
Reduced Joint Strain
Using a single handle allows you to customize your hand and wrist’s start and finish position. This ability to rotate can be useful for lifters who struggle with a history of shoulder, elbow, or wrist issues. These seemingly small changes accumulate into a movement that takes on an entirely new identity as a hidden weapon for back day.
Muscles Trained by the Single-Arm Lat Pulldown
All pulldowns are considered “back exercises,” but the single-arm lat pulldown provides a unique spin on the generally familiar exercise. This results in a new approach to muscle reccruitment.
Lats
When done correctly, the single-arm lat pulldown primarily focuses on the lats. One key function of the latissimus (lats) is bringing your arm from an overhead position toward the body’s centerline.
Credit: RomarioIen / Shutterstock
Because a lat muscle rests on each side of your back, the single-arm lat pulldown allows you to focus on one specific muscle during each set, which can address any developmental imbalances that may be present.
Upper Back
Your upper back, as a whole, contributes to the single-arm lat pulldown. Collectively, your lower trapezius and rhomboids work as direct synergists to support the prime mover (lats) during the exercise. Your upper back provides stability and support, while also controlling your scapulae during the overhead stretch and peak contraction.
Biceps
Your biceps are recruited in many back exercises as your arm extends and contracts. Particularly, your biceps are more significantly recruited as you rotate your hand into a supinated (palm facing you) position. (2)
Obliques
Because the single-arm lat pulldown is a unilateral exercise, there is an added contribution from your obliques on the sides of your abdominals. These muscles resist excessive lateral flexion (sideways bending) of the spine when performing the lift through a full range of motion. As you focus on keeping a stable torso during the exercise, your obliques are activated to maintain your posture.
How to Program the Single-Arm Lat Pulldown
Because the single-arm lat pulldown is a relatively focused exercise, being performed with one arm at a time, it’s not well-suited to very heavy loading. However, because of the multi-joint nature and high degree of muscular involvement, extremely high repetition training may fatigue support muscles before the primary target muscles.
Moderate Weight, Moderate Repetition
Approach the single-arm lat pulldown with a classic set and rep scheme for reliable size and strength gains. Three to four sets of 10 to 12 reps will let you target your back with an ideal amount of time under tension without needing to load super-heavy, and potentially form-destroying, weights.
Single-Arm Lat Pulldown Variations
This exercise is already, technically, an alternative to a traditional, straight bar lat pulldown, so the list of modifications for more effectiveness or user-friendliness is relatively short. Of note, one exercise stands out as a great alternative. For it, all you need is an adjustable bench and cable pulley.
Cobra Pulldown
Set an adjustable bench to a roughly 45-degree incline and place is alongside a high cable pulley. Grab a single handle attachment and lay your side on the bench. This unique setup puts you in position to pull diagonally, and allows you to hit the lats directly with super-strict form.
The position essentially immobilizes your upper body and removes the involvement of any cheating muscles like the lower back or abs. The goal is to avoid lifting heavy and focus on muscle recruitment.
Half-Kneeling Single-Arm Lat Pulldown
This is a common and effective pulldown variation that allows you to position your body more directly in-line with the cable pulley. An added benefit of the half-kneeling position is a passive stretch of the hip flexor on your kneeling side and increased glute activation to stabilize your hips and pelvis during the exercise.
However, the half-kneeling single-arm lat pulldown can also change the pulling angle by adding a diagonal, slightly more horizontal, line of pull rather than an overhead (vertical) pulldown motion. This can increase recruitment of your upper back muscles and may reduce the work done by your lats.
Frequently Asked Questions
Can I do single-arm lat pulldowns and another pulldown variation in the same workout?
You can, as long as they’re programmed differently. The single-arm lat pulldown can either be used as the first exercise, as a “primer” to activate your back muscles, or as the last exercise to thoroughly work your fatigued lats and upper back by isolating each side. If you use a different set/rep scheme for each movement — for example, starting with four sets of eight straight-bar lat pulldowns and ending the session by doing the single-arm lat pulldown for three sets of 12 reps — you can avoid redundancy in your workouts.
Bigger Lats, One Side at a Time
The single-arm lat pulldown is the intermediate back-training movement you didn’t know you needed. Make sure you have the classic pulldown movement down pat, along with a good handle on basic mechanics of your shoulders and shoulder blades. Then it’s off to the races as you use the exercise for higher volume and great isolation. Time to get some single-sided gains while building a powerful and more muscular back.
References
Pallarés, JG, Hernández-Belmonte, A, Martínez-Cava, A, Vetrovsky, T, Steffl, M, Courel-Ibáñez, J. Effects of range of motion on resistance training adaptations: A systematic review and meta-analysis. Scand J Med Sci Sports. 2021; 31: 1866– 1881. https://doi.org/10.1111/sms.14006
Youdas, J. W., Amundson, C. L., Cicero, K. S., Hahn, J. J., Harezlak, D. T., & Hollman, J. H. (2010). Surface electromyographic activation patterns and elbow joint motion during a pull-up, chin-up, or perfect-pullup rotational exercise. Journal of strength and conditioning research, 24(12), 3404–3414. https://doi.org/10.1519/JSC.0b013e3181f1598c
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rotational exercise. Journal of strength and conditioning research, 24(12), 3404–3414. https://doi.org/10.1519/JSC.0b013e3181f1598c
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