One-Arm Band Lat Pulldown

exercise_detail.description

The exercise 'Single-Arm Band Pulldown' targets the latissimus dorsi, biceps, and upper back muscles. It is performed using a resistance band anchored above head level, allowing for unilateral training and improved muscle symmetry.

exercise_detail.how_to_perform

1. Anchor a resistance band securely above head height.
2. Stand or kneel facing the anchor point, holding the band with one hand.
3. Start with your arm fully extended overhead, palm facing forward.
4. Engage your core and pull the band down by bending your elbow and bringing your hand towards your shoulder.
5. Pause briefly at the bottom of the movement, ensuring maximum contraction in the back muscles.
6. Slowly return to the starting position with control.
7. Complete the desired number of repetitions before switching to the other arm.

exercise_detail.what_muscles_work

exercise_detail.tips

• Ensure the band is securely anchored to prevent any accidents.
• Maintain a neutral spine throughout the exercise to avoid strain on your lower back.
• Focus on squeezing your shoulder blades together as you pull down for better muscle engagement.
• Control the movement both during the pull and release phases to maximize effectiveness.
• Keep your wrist straight and avoid twisting it during the exercise.
• Breathe out as you pull down and inhale as you return to the starting position.