One Arm Lat Pulldown

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Coach's Tips

It's a workout that focuses more on targeting the back muscles. This workout is executed with one arm each.

How to One Arm Lat Pulldown

Starting Position

1. Sit on a lat pulldown machine with a single handle attached to the overhead pulley. Grab the handle with your right hand using an overhand grip that is slightly wider than shoulder-width apart.

2. Keep your back straight and your torso upright throughout the exercise, and pull your shoulder blades down and back.

3. Make sure your feet are securely placed on the floor and your knees are slightly bent.

Proper Form

1. Exhale and pull the handle towards your chest, keeping your elbow close to your body.

2. Hold the contraction for a second and then slowly return the handle to the starting position, making sure to keep your shoulder blades back and down throughout the entire movement.

3. Repeat for the desired amount of repetitions.

Breathing Technique

1. Inhale as you bring the handle back up to the starting position.

2. Exhale as you pull the handle down towards your chest.


1. Avoid arching your back or swinging your body as you perform the exercise.

2. Make sure to keep your elbow close to your body throughout the entire movement.

3. Do not pull the handle down too far, as this can cause strain on your shoulder joint.

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