How to Do
How to Do Standing Lat Pulldown With Single Leg
The standing lat pulldown with a single leg 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 lat pulldown with a single leg.
Beginning
Beginning Standing Lat Pulldown
1. Maintain a tall body line throughout this exercise, good stability through the abdominal complex, and neutral spine angles.
2. Begin with a thorough dynamic warm up before starting this exercise. This engages the nervous system.
Movement
Standing Lat Pulldown Movement
1. This movement involves a 1 leg balance with a two arm lat pull down.
2. To begin, stand tall on 1 leg with arms extended overhead (as shown).
3. The knee should be bent to about 20 degrees and the spine angles should be neutral.
4. Hold the body stable and pull the arms towards the top of the shoulders.
5. Extending the arms back overhead will complete one repetition.
6. Perform the desired number of reps and switch legs.
7. Watch for: excessive protraction of the scapula (rolled shoulders) and excessive lower back extension. These are indications that the weight is too heavy and should be regressed.
Benefits
Standing Lat Pulldown Benefits
Lats That Are Bigger And Stronger
Posture has improved.
Aesthetics have been improved.
