Jalón al pecho a una mano sentado en polea

Male

Cable one arm lat pulldown

Muscles involved

Incorporating the cable one arm lat pulldown into your routine works amazingly well as a finisher to burn out remaining energy or as an activation exercise before heavy lifts. Utilizing the cable setup or machine on a single-arm basis grants a customized line of pull that rigid bars simply cannot replicate, giving your back a full stretch and tight compression. Placing this exercise toward the end of your session lets you completely exhaust the back muscles without placing unnecessary wear on your joints. It delivers a sharp mind-muscle connection and an incredible overall pump to wrap up your training block smoothly.

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

Polea

Máquina

Muscles worked

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.