Cable Single-Arm Lat Pulldown

oec:cable-single-arm-lat-pulldown

A unilateral vertical pull using a high cable to isolate and deeply stretch each latissimus dorsi.

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Also called: Single-Arm Cable Lat Pulldown, Single-Arm Lat Pulldown, One-Arm Cable Pulldown, Single Arm Row

How to do it

Attach a single-grip handle to a high cable pulley.
Sit on the floor, a mat, or a low bench positioned beneath and slightly behind the cable line of pull.
Grasp the handle with one hand and allow your arm to extend fully overhead, establishing torso stability with your feet braced.

Initiate the pull by depressing and rotating your scapula downward while drawing your elbow toward your hip.
Pull smoothly until your elbow reaches the side of your ribcage, squeezing the latissimus dorsi at peak contraction.
Slowly reverse the motion under control, extending your arm and letting the shoulder blade elevate slightly to feel a deep stretch in the lat.
Complete the desired repetitions on one side before switching to the other.

Exhale as you pull the handle downward toward your torso; inhale as you slowly return to the fully stretched starting position.

Rotating the torso to yank the weight down.: Brace your core and keep your shoulders square to the machine throughout the set.
Cutting the eccentric range of motion short.: Allow your arm to fully extend and let the scapula elevate under control for a complete lat stretch.
Pulling primarily with the forearm and bicep.: Think of your hand merely as a hook and initiate the movement by pulling with the elbow and back muscles.

Select a load that allows full control during the negative phase to avoid sudden joint strain at full overhead extension.

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