Once you complete your right side, perform the same number of reps with the left arm.Exhale as you slowly return to the starting position and repeat for the desired number of repetitions.Once you feel a strong contraction in the lat, hold for 1-2 seconds.Begin the movement by pulling the cable down and back into your hip by bending the elbow, retracting the right shoulder blade, and contracting the lat.Your arm should be extended up and out in front of you. Before starting, take a deep breath and brace your core.Take 2-3 steps back and place the right knee on the ground and the left leg forward.Facing the cable stack, grab the handle using a neutral grip with your right hand.Lay a mat on the ground 2-3 feet away from the base of the cable stack.Adjust the cable pulley to the highest position, attach a D-handle to it, and select an appropriate amount of weight.Single-arm pulldowns target the lat via shoulder extension, so they should be performed near the beginning of a back, upper body, or pull workout. Over time, doing unilateral exercises will help balance out your physique and reduce the risk of injury.Īnother benefit to the single-arm pulldown is that you can perform this exercise using a basic cable stack. Start with your weaker side, then match the number of repetitions you get with the stronger side. As the name implies, you train one lat at a time. If you notice that one lat is stronger or more developed than the other, a single-arm pulldown is a much better alternative. Bilateral exercises are effective for building muscle mass and strength, but for those that have any kind of strength or muscular imbalance, they aren’t ideal. Single-Arm Pulldowns When to perform single-arm pulldownsĪ traditional lat pulldown exercise is a bilateral exercise, which means that you’re using both arms simultaneously to move the weight. Keep reading to learn more! The 10 Best Lat Pulldown Alternatives Whether you don’t have access to a lat pulldown machine, your progress has stalled, you’re dealing with an injury, or are looking for a new way to isolate the lats in a more functional way, there are a number of lat pulldown alternatives to explore! Knowing what are the best lat pulldown alternatives is crucial for a number of reasons. However, there are several other exercises you can do to build the lats. Arguably, the lat pulldown machine is the most popular lat exercise. The lat is a large muscle that’s responsible for adding width to the back. Although there are several muscles involved, the lat pulldown machine primarily targets the lats, also known as the latissimus dorsi. Lat pulldowns are an effective exercise for building strength and adding size to the back. Best Intra Workout Supplements for 2023.The 5 Best Creatine Supplements for Bulking. ![]() The 8 Best Pre Workouts for Beginners.
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