This exercise involves kneeling on a cable machine and using one arm to pull the cable down towards your side, targeting the latissimus dorsi muscle. It is a unilateral exercise that helps to improve upper body strength and stability.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Targets the latissimus dorsi muscle, which is responsible for pulling the arms down and back
- Improves upper body strength and posture
- Engages the core muscles for stability and balance
- Allows for unilateral training, which can help correct muscle imbalances
- Provides a greater range of motion compared to traditional lat pulldowns
How to perform
- Attach a cable pulley to a high anchor point.
- Kneel down in front of the pulley and grab the handle with one hand.
- Engage your core and keep your back straight.
- Pull the handle down towards your side, keeping your elbow close to your body.
- Pause for a moment at the bottom of the movement, squeezing your lat muscle.
- Slowly release the handle back to the starting position.
- Repeat for desired number of reps, then switch to the other arm.
FRONT VIEW
BACK VIEW
Back
Primary
Traps
Primary
Biceps
Primary
Forearms
Primary