This exercise involves using a cable machine to perform a lat pulldown with one arm at a time. It targets the latissimus dorsi muscles in the back and helps to improve upper body strength and posture.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Targets the latissimus dorsi muscle, which is the largest muscle in the back and helps with overall upper body strength and posture
- Allows for unilateral training, meaning each arm can be worked independently to address any muscle imbalances
- Provides a full range of motion, allowing for a deeper stretch and contraction of the muscle
- Engages the core muscles for stability and balance during the exercise
- Can be easily adjusted for different resistance levels to accommodate different fitness levels and goals
How to perform
- Attach a single handle to the cable machine at a high position.
- Stand facing the machine and grab the handle with one hand.
- Step back a few feet to create tension in the cable.
- Keep your feet shoulder-width apart and your knees slightly bent.
- Engage your core and keep your back straight.
- Exhale and 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.
- Inhale and slowly release the handle back to the starting position.
- Repeat for desired number of reps, then switch sides and repeat.
FRONT VIEW
BACK VIEW
Back
Primary
Traps
Primary
Biceps
Primary