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Single Arm Lat Pull Downs – Two Variations

Variation 1 – Cable

1. Select an appropriate weight on the weight stack.
2. Sit or kneel with one side of of your body facing the machine. Grasp the handle with the hand furthest away from the machine. This is your starting position.
3. Pull the handle down, squeezing your elbow to your side as you flex the elbow.
4. Pause at the bottom of the motion, and then slowly return the handle to the starting position.
5. For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.
6. Perform recommended repetitions, turn and face the opposite direction and repeat exercise on other arm.

 

Variation 2 – Hammer Strength Machine (starts at :30)

1. Load an appropriate weight on the machine.
2. Sit with one side of of your body facing the machine. Grasp the handle with the hand furthest away from the machine. This is your starting position.
3. Pull the handle down, squeezing your elbow to your side as you flex the elbow.
4. Pause at the bottom of the motion, and then slowly return the handle to the starting position.
5. For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.
6. Perform recommended repetitions, turn and face the opposite direction and repeat exercise on other arm.

 

Video Credit – Fit Girl Nikki LLC
Exercise Caption – Fit Girl Nikki LLC