ONE ARM LAT PULL DOWN

Muscles Trained :
Latissimus Dorsi, Teres Major, Trapezius (lower portion), Rhomboids, Biceps, Brachialis and Brachioradialis

Joint Actions :
Shoulder Adduction, Elbow Flexion

Instructions :

1. Sit facing the machine and place legs under the restraint pad with feet flat on the floor.
2. Grasp the handle with a pronated (overhand) grip slightly wider than shoulder width apart.
3. Extend (straighten) arm overhead with the torso in an erect position.
4. Face the palm forward, away from the body.
5. To begin the movement, pull the handle down in front of the body toward the upper chest, simultaneously leaning backward away from the machine and rotating the palm to the neutral (facing inward) position. Pull elbow close to torso and lean slightly toward arm pulling down.
6. Exhale throughout the downward movement phase.
7. Continue to pull the handle downward until it is level with the top of the chest.
8. Slowly raise the handle until the arm is extended (straight) while allowing the torso to return to an erect position and the palm faces forward.
9. Inhale throughout the upward movement phase.
10. Repeat the movement for desired number of repetitions.

Variations :

None.

Common Mistakes :

1. Leaning too far back during the downward movement phase, using the momentum of the body instead of the back muscles.
2. Lowering the handle to the chin instead of the upper chest.

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