Lat Pulldowns (One Arm)
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Instructions
Submitted by:
Justin Leonard
Last updated: 11/6/2011
The largest muscle in the back is scientifically known as the latissimus dorsi. You might see it referred to as the "lats" or "wings." The lats are used any time you pull something. For example, when you open a refrigerator or a car door, you are primarily using your lat muscles. The one arm lat pulldown is a great way to work the back. The following are instructions for performing this exercise:
Ensure that the single handle attachment is connected to the cable pulley. If the machine has leg pads, adjust them as needed. Grasp the handle and sit down with one arm extended. Pull the handle down to your shoulder area. Be sure to keep an erect posture (chest high and back arched). Slowly allow the cable to ascend to the starting position. Be sure to control the speed of the weight going up. Stop the momentum of the weight just short of allowing the elbows to fully extend. Repeat the exercise on both arms.
Ensure that the single handle attachment is connected to the cable pulley. If the machine has leg pads, adjust them as needed. Grasp the handle and sit down with one arm extended. Pull the handle down to your shoulder area. Be sure to keep an erect posture (chest high and back arched). Slowly allow the cable to ascend to the starting position. Be sure to control the speed of the weight going up. Stop the momentum of the weight just short of allowing the elbows to fully extend. Repeat the exercise on both arms.
Step 1
Grab cable handle. Sit down with arm extended.
Step 2
Pull cable to shoulder area. Keep back straight, chest high.
Step 3
Control momentum. Allow bar to ascend to starting point. Repeat as necessary.
Exercise Details
Difficulty Level LOW
The one arm lat pulldown is a low difficulty exercise.
Target Muscle
Back (latissimus)
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