Single Arm Lat Pulldown

  1. Set Up the Cable Machine:
    • Adjust the cable machine to an appropriate height, making sure that the cable attachment is set up with a single-hand handle or attachment. Ensure that the pulley is positioned above your head. Adjust the weight stack to a suitable resistance level.
  2. Position Yourself:
    • Stand facing the cable machine and position yourself so that your side is closest to the machine. Grab the handle with your inside hand, and your outside hand can rest on your hip or thigh for stability. Keep your feet shoulder-width apart for a balanced stance.
  3. Engage Your Core:
    • Brace your core to maintain stability and a neutral spine throughout the exercise. This helps prevent unnecessary movement and focuses the effort on your lat muscles.
  4. Initiate the Pulldown:
    • Pull the handle down and towards your hip by engaging your lat muscles. Keep your elbow close to your body and avoid using excessive momentum. Aim to bring the handle as close to your hip as possible to fully engage your latissimus dorsi.
  5. Controlled Release:
    • Slowly and in a controlled manner, allow the handle to return to the starting position, fully extending your arm. Resist the pull of the weight to engage your muscles during the eccentric (lowering) phase. Maintain control to avoid jerky movements.

Remember to perform the single-arm lat pulldown with a smooth and controlled motion, focusing on the mind-muscle connection. Use a weight that challenges your muscles without sacrificing form, and repeat the exercise for the desired number of repetitions before switching to the other arm. Adjust the machine settings and weight as needed for your fitness level.


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