How to do a cable one arm lat pulldown

Setup:

1. Cable Machine: Position yourself seated at a cable pulldown machine with the pulley set to the highest position.
2. Attachment: Attach a D-handle to the cable.
3. Grip and Stance: Reach up and grab the D-handle with a neutral grip (palm facing you). Ensure your non-working hand is grasping the machine or bench for stability. You can adjust the seat height as needed.

The Lift:

1. Initiate the Pulldown: Exhale and pull the handle down towards your hip, keeping your elbow close to your body. Focus on engaging your lat muscle (the large muscle on the side of your back).
2. Squeeze at the Bottom: Pause briefly at the bottom of the movement, squeezing your lats and feeling the contraction.
3. Controlled Return: Inhale and slowly return the handle to the starting position, resisting the pull of the cable.
4. Repeat: Perform the desired number of repetitions, then switch arms.

Tips:

• Elbow Position: Keep your elbow close to your body as you pull down to emphasize lat engagement.
• Neutral Spine: Maintain a straight back and avoid leaning too far forward or back.
• Focus on the Lat: Concentrate on pulling the handle down with your lat muscle, not your arm or shoulder.
• Variations: You can experiment with different grips (supinated, pronated, or neutral) to vary muscle activation.