Single Arm Lat Pulldown
Weight & Reps
Details
NameSingle Arm Lat Pulldown
EquipmentMachine
Primary MuscleLats
Auxiliary MusclesUpper Back, Biceps, Forearms
Instructions
- 1Select the appropriate weight and attach a handle to the pulley.
- 2Adjust the knee pad to a height where your thighs fit snugly underneath.
- 3Stand upright, reach up, and take hold of the handle with one hand.
- 4Sit down and secure your thighs underneath the pad.
- 5With your arm straight, retract your shoulder blades, tighten your core, and inhale.
- 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.
- 7Hold for a moment while exhaling.
- 8Extend with control your arm as you inhale before the next rep.
- 9Once finished, stand upright, take hold of the handle with your other hand, and do the matching number of repetitions.