Cable one arm lat pulldown

Muscles involved

Back

How to do it

1. Attach a single handle to a high pulley, kneel or sit facing the machine, and grasp the handle with your right hand, arm extended overhead. 2. Pull the handle down towards your right shoulder by driving your elbow down and back, squeezing your latissimus dorsi. 3. Pause at the bottom, feeling a strong contraction in your right lat and keeping your torso stable. 4. Slowly allow your arm to extend back overhead to the starting position.

Equipment required

PoleaMáquina

Muscles worked

MaleFemale

Latissimus dorsi

Tips

- Lean slightly back and keep your chest up to fully engage the lats. - Drive your elbow down and back, as if you're trying to put it in your back pocket. - Squeeze your lat at the bottom of the movement for a 1-2 second peak contraction. - Control the weight on the way up; don't let it just pull your arm back overhead.

Difficulty