Napra

One Arm Lat Pulldown

StrengthBeginner LatsBicepsMiddle back Lat pulldown machineCable / pulley
One Arm Lat Pulldown, step 1
1. Sit with your thighs under the pad; hold the single handle with a straight arm, shoulder blade up.
One Arm Lat Pulldown, step 2
2. Pull the handle down beside your shoulder, elbow to your ribs; return slowly. Then switch arms.

How to do it

  1. Select 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.
  2. Pull the handle down, squeezing your elbow to your side as you flex the elbow.
  3. Pause at the bottom of the motion, and then slowly return the handle to the starting position.
  4. For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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