O N E - A R M L A T M A C H I N E P U L L D O W N S
Muscles worked: latissimus dorsi muscles
Instructions: Attach a cable crossover handle to the end of the cable at the top of the lat machine. You may have to
Adjust the height of the restraint pads of the machine so you squeeze comfortably under them and they
keep you firm on the seat. Do this by simply pulling the pin back or out from underneath of the seat
and position it properly. Next, grab the handle with a overhand grip and pull it down, and at the same time
sit down on the seat with your knees under the restraint pads. Fully straighten your arm and relax
your middle back muscles to stretch your lat muscle. Position your hand so your palm is facing you.
Arch your back and pull the handle down using your lat muscle and rotate your hand inward towards you
until it touches your side chest. Your palm should be facing into your side.
slowly return to the starting position rotating your hand back to the starting position and repeat for the number of reps
assigned. Then switch to the other side and repeat the exercise. Note Keep your elbows back far as possible throughout the
entire movement. You may have to arch your back and lean back a little further than the lat machine
pulldown. It is important to keep your back arched.
Don't jerk the weight down. Use a slow controlled movement. Don't forget to keep your
back arched. keeping your back straight robs your lats of fully developing.