How to do single arm lat pulldown

Coach's Tips

This exercise predominantly targets the muscles in your back, performed one arm at a time.

Start Position

1. Sit at a lat pulldown machine equipped with a single handle connected to the top pulley. Grip the handle with your right hand using an overhand grip, slightly wider than shoulder-width.

2. Ensure your back remains straight and your torso upright during the movement, drawing your shoulder blades downward and backward.

3. Plant your feet firmly on the ground with your knees slightly bent.

Proper Form

1. As you exhale, draw the handle towards your chest, keeping your elbow near your body.

2. Pause briefly at the contraction and then slowly extend the handle back to its original position, maintaining your shoulder blades down and back through the exercise.

3. Continue for the number of repetitions you aim to complete.

Breathing Technique

1. Inhale as you extend the handle back to its original position.

2. Exhale as you pull the handle towards your chest.

Precautions

1. Refrain from arching your back or swinging your body during the exercise.

2. Keep your elbow close to your body throughout the movement.

3. Avoid pulling the handle down excessively to prevent stress on your shoulder joint.