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.
- 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.