One Arm Lat Pulldown

Pro Tip

Prevent your torso from moving while you pull by consciously tightening your abs.

How To

Sit on the machine with your butt and feet firmly planted while your thighs are secured by the pad and arms is extended overhead at shoulder-width.
With an overhand grip, exhale and drive your elbow down, tucking it into your side while rotating your palm inward.
Keeping your torso straight, continue to bring your elbow down until it is by your side while you simultaneously drive your shoulder blade down and back.
Inhale and allow your arm to raise, extending it overhead to return to the starting position.
After all reps are completed, switch sides and repeat the movement. 10 reps prescribed means you should perform 10 reps on each side (20 total).

Primary Muscle Groups

Lats

Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Secondary Muscle Groups

Back Shoulder

Outer region of your upper back as well as the back area of your shoulder.

Inner Bicep

Inner portion of your bicep.

Inner Forearm

A group of muscles on the inside of your lower arm.

Obliques

Outer sides of your abdomen.

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.