How to do: One Arm Lat Pulldown

Latsbeginnercable

One Arm Lat Pulldown — starting position — Start position

One Arm Lat Pulldown — finishing position — Finish position

Step-by-step instructions

1Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.
2Pull the handle down, squeezing your elbow to your side as you flex the elbow.
3Pause at the bottom of the motion, and then slowly return the handle to the starting position.
4For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.

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Photos & base instructions from the open-source Free Exercise DB (public domain).