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Single Arm Lat Pulldown

Weight & Reps

Details

NameSingle Arm Lat Pulldown
EquipmentMachine
Primary MuscleLats
Auxiliary MusclesUpper Back, Biceps, Forearms

Instructions

  1. 1Select the appropriate weight and attach a handle to the pulley.
  2. 2Adjust the knee pad to a height where your thighs fit snugly underneath.
  3. 3Stand upright, reach up, and take hold of the handle with one hand.
  4. 4Sit down and secure your thighs underneath the pad.
  5. 5With your arm straight, retract your shoulder blades, tighten your core, and inhale.
  6. 6Pull the cable down and in until you feel a contraction on your back. Keep your elbow in line with your torso and close to your body.
  7. 7Hold for a moment while exhaling.
  8. 8Extend with control your arm as you inhale before the next rep.
  9. 9Once finished, stand upright, take hold of the handle with your other hand, and do the matching number of repetitions.