One Arm Pulldown

One Arm Pulldown Instructions

• Attach a single, free handle to the cable machine.
• You want your hand, wrist, and elbow to move freely.
• Set the thigh pad to secure position.
• Your legs/body should be fixated with little to no movement during the execution of the exercise.
• Grip the handle with your hand in a pronated position.
• Your mid-back should not be overly extended. Yes, you want a slight thoracic extension but avoid overly arching your back.
• Chest is up with your shoulders pinned back.
• At the start, you want the weight off the stack and your elbows slightly bent.
• Initiate and control the movement by activating your lats and pulling down at a SLIGHT angle away from the machine.
• Your arm is passive during the exercise.
• Pull the attachment to above your chest.
• At the bottom, your palms are facing you.
• After a brief pause, allow the handle to track back to the starting position. Maintain tension on the lats during the eccentric phase.
• Don't rack the weight after each rep.

*Tips*

• Focus on limiting your bicep to pull the weight down. Your arms should not be taxed from performing this exercise. 
• Refrain from leaning back or “swinging” when pulling the weight down. Control the movement with your lats, not momentum.
• Don't let your chest cave inward as you fatigue. Maintain the strong posture you started with.