How to Do
How to Do Standing Single Arm Lat Pulldown
The standing single arm lat pulldown should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the standing single arm lat pulldown.
Beginning
Beginning Single Arm Lat Pulldown
1. Avoid pinching or shrugging your neck by lowering your shoulder by depressing your clavicles.
2. Bring the handle to your upper chest, focusing on the lats and dragging your elbow back and down. Squeeze your shoulder blades together, take a deep breath, and pull the handle to your upper chest, focusing on the lats and pulling your elbow back and down.
3. After a brief pause, progressively return the bar to its starting position.
Movement
Single Arm Lat Pulldown Movement
1. Maintain a tall body line throughout this exercise, good stability through the abdominal complex, and neutral spine angles. Initiate a thorough dynamic warm up prior to starting this exercise; this engages the nervous system.
2. This movement involves a 1 arm cable torso rotation through the shoulder, trunk, and legs using Free Motion cable technology
3. Start by placing the Free Motion cable arms at a high height (as shown)
4. Stand perpendicular to the Free Motion cable cross unit, as shown.
5. With the outside arm, reach across the body grabbing the weight, allowing the body to rotate.
6. The outside leg should pivot at the forefoot.
7. The action involves driving the weighted arm leading with the elbow across the body and down to the end position as shown
8. Rotation should occur through all the links in the chain i.e., foot, hips, shoulder, etc.
9. Return to start position and repeat for the desired number of reps
10. Watch for: Rounding off the mid-back thoracic area, excessive protraction of the shoulders, and or excessive flexion of the lumbar curve these are indications that the exercise is too advanced and needs to be regressed
Benefits
Single Arm Lat Pulldown Benefits
It's easier to focus all of your intention on one side if you do it one arm at a time. As a result, you can feel the working side's lat contracting.
It also means that your scapular muscles will be able to move more freely and will be able to stretch fully. The range of motion is limited when both arms are moving due to the movement of the opposite shoulder blade.
You can supinate your arm and reach up and away in front of your body with a revolving grasp. This provides a great stretch for the lats. They will activate better when you reverse the movement if you stretch them beforehand. This severe stretch is not possible with a pronated grasp.
Exercise Aliases
Rope Pull Exercise, Cable Pull.
