Exercise Description

What is the One Arm Lat Pull-down?

The One Arm Lat Pull-Down is a unilateral pulling element that targets the lats muscle. It can be a very useful exercise in order to correct imbalances in your back, as when working in bilateral exercises we may not apply the same force with both arms. During the movement is important to be aware of the scapula position at all times and bring the elbow backwards and close to your body in the lower part of the movement.

The One Arm Pull Down can be performed using the specific machine for this exercise or the pole machine. In case you don’t have this equipment it can also be done by using the elastic bands (as seen in the videos).

Muscles Worked

Main: Latissimus Dorsi, Teres Major, Upper Trapezius, Middle Trapezius, Lower Trapezius, Rhomboids

Secondary: Posterior Delts, Biceps Brachii, Brachioradialis, Brachialis, Wrist flexors





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