One-Arm Straight-Arm Cable Lat Pulldown

exercise_detail.description

The Straight One Arm Cable Pulldown targets the latissimus dorsi, teres major, and other muscles of the back. This exercise is performed using a cable machine with a single handle attachment, allowing for unilateral training and improved muscle symmetry.

exercise_detail.how_to_perform

1. Attach a single handle to the high pulley of a cable machine.
2. Stand facing the machine with feet shoulder-width apart.
3. Grasp the handle with one hand, palm facing down, and step back slightly to create tension in the cable.
4. Bend your torso forward slightly at the hips while keeping your back straight.
5. Pull the handle down towards your hip while keeping your arm straight, engaging your lats and squeezing your shoulder blade.
6. Pause briefly at the bottom of the movement, then slowly return to the starting position.
7. Complete the desired number of repetitions before switching to the other arm.

exercise_detail.tips

• Maintain a slight bend in your knees for stability.
• Keep your core engaged throughout the exercise to support your lower back.
• Focus on pulling with your back muscles rather than using your arm strength.
• Avoid rotating your torso; keep it stable to isolate the target muscles effectively.
• Control the movement on both the downward and upward phases to maximize muscle engagement.