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Single Arm Lat Pulldown

Machine Primary: Lats Secondary: Biceps, Upper Back, Forearms

Step-by-Step Instructions

Select the appropriate weight and attach a handle to the pulley.
Adjust the knee pad to a height where your thighs fit snugly underneath.
Stand tall, reach up, and grab the handle with one hand.
Sit down and secure your thighs underneath the pad.
With your arm straight, retract your shoulder blades, engage your midsection, and inhale.
Pull 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.
Hold for a moment as you exhale.
Slowly extend your arm as you breathe in before the next rep.
Once finished, stand tall, grab the handle with your other hand, and do the same number of reps.

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