One-Handed Lat Pulldown

  1. Adjust the seat height and position yourself in the lat pulldown machine.
  2. Grasp the lat pulldown bar with one hand, using an overhand grip.
  3. Engage your core and keep your back straight throughout the exercise.
  4. Start with your arm fully extended, allowing the weight to be lifted off the stack.
  5. Exhale and pull the bar down towards your side, focusing on squeezing your lat muscles.
  6. Pause for a moment at the bottom of the movement, feeling the contraction in your lat.
  7. Inhale and slowly return the bar to the starting position, fully extending your arm.
  8. Repeat for the desired number of repetitions and then switch to the other hand.

Primary Muscles

  • Lat

Secondary Muscles

  • Bicep
  • Forearm - Inner
  • Rotator Cuff - Back
  • Rotator Cuff - Front
  • Shoulder - Back

Results

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Date Reps Resis. RPE

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