![]() ![]() ![]() Rest your non-working hand comfortably on the leg pad or on your torso. ( 1) Step 3 - Set Your Shoulder and Pull Credit: / Instagram In the overhead stretched position, your palm should face toward the machine.įorm Tip: This deep stretch will allow you to contract and stretch through a longer range of motion, which will enhance the training effect on the target muscles. You’ll undoubtedly get higher with the single arm by comparison. If you have doubts, you can quickly test it yourself - Stand facing a wall and raise both hands above your head to touch the highest point you can reach. Your body will naturally reach higher with one arm compared to raising both arms overhead. Because you’re only reaching one arm, it should be easier to stretch higher while reaching above your head. Secure your thighs under the pad and reach up to get a hold of the handle. Step 2 - Sit Tight, Grab Hold, and Stretch Credit: / Instagram This will allow the most comfortable, most efficient line of pull during the exercise. Many older pieces of equipment are constructed this way, but if it’s the only “pulldown” station available, consider setting up either on the floor at a manually adjustable cable setup (like one for triceps pressdowns) or on the ground beside the seat at the pulldown station.įorm Tip: The key point is to position the pulley as close in-line with your working-side shoulder as possible. Least optimal would be a single pulley attachment that is completely fixed to the machine with no room to turn or pivot. That way, even though the pulley is positioned in the center above your head, it still turns in the direction of your working arm during the movement. The second best option would be a singular pulley attachment that operates on a pivot. This makes it easy to attach individual handles to each pulley, which will be more naturally aligned with each of your shoulders. The gold standard is a dual pulley system. You may be stuck with whatever equipment your gym offers, but some pulldown setups are more user-friendly than others. Step 1 - Know Your Equipment Credit: martvisionlk / Shutterstock But any time spent learning the movement will pay off with new size and strength. The single-arm lat pulldown may feel slightly awkward at first, especially if you’re not used to performing back exercises with one arm at a time. See the movement performed with each arm and then read on to learn the details.Ī post shared by Lee Boyce How to Do the Single-Arm Lat Pulldown Ideal Single-Arm Lat Pulldown Technique DemoĬoach Lee Boyce provides a clear demonstration of the single-arm lat pulldown in action. How to Program the Single-Arm Lat Pulldown.Muscles Worked by the Single-Arm Lat Pulldown.Benefits of the Single-Arm Lat Pulldown.How to Progress the Single-Arm Lat Pulldown.Single-Arm Lat Pulldown Mistakes to Avoid.Here’s how to get your back on track with the single-arm lat pulldown. When the name of the game is muscular development and pulling strength, these details are huge. ![]() ![]() Credit: martvisionlk / Shutterstockįor this reason, opting for a unilateral (single-sided) movement can provide unique benefits and increased back focus. This familiar setup can make for a smooth and stable pull, but it also disguises just how much work one side of your body is doing compared to the other side. The pulldown can be taken to another level, however, once you recognize that the exercise doesn’t need to be performed with both hands fixed to one straight bar. Pulldowns can be useful for novice lifters who may not yet be strong enough to perform high-quality repetitions, as well as more experienced lifters looking to minimize the role of their core or lower body while zeroing in on back musculature. The lat pulldown can be a reliable and effective alternative to back-training staples like chin-ups or pull-ups. ![]()
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