PRIMARY MUSCLES TARGETED
Latisimus Dorsi (lats)
Rear Deltoids
Trapezius
STABILIZER MUSCLES
Teres Major
Rhomboids
Levator Scapulae
Pectorals
Biceps
Brachioradialis
Erector Spinae
Rectus Abdominis (Abs)
Obliques
Core
SET UP FOR THE SINGLE ARM LAT PULLDOWN
1. Attach a D-handle to the clip on the lat pulldown machine
2. Sit sideways on the lat pulldown machine aligning your shoulder with the overhead pulley
3. Grasp the D-handle with your palm facing away from your body (This will allow for a greater stretch in the muscle at the top of the movement.)
4. Lean away from the overhead pulley allowing for a greater range of motion throughout the exercise.
5. You can stabilize your body by either placing the forearm of the unused arm on your thigh as you lean away from the pulley or holding onto your ribs to stabilize your core (see video on my Instagram https://www.instagram.com/joshuafitness/ )
EXECUTION OF THE SINGLE ARM LAT PULLDOWN
1. Drop your shoulder by squeezing the shoulder blades together.
2. Pull the handle down and back bringing the elbow back like you are trying to touch your back pocket.
3. As you pull the handle, rotate your hand so the palm rotates in and is facing your body at the bottom of the movement.
4. Squeeze the shoulder blades together at the bottom of the movement, pausing to allow for a deep muscle contraction. Your hand should be level with your side shoulder and not at your chest if you travel through the correct range of motion, pulling the elbow back rather than down into the ribs.
5. Slowly bring the D-handle back up to the starting position, rotating the palm so it faces away from the body at the top of the movement. The weight stack should not be touching if you are leaning far enough away from the pulley.
6. Be sure to repeat the same form, reps and weight for the other side to create symmetry and avoid muscle imbalance between sides.
TIPS
1. Be sure to perform the movements slowly and controlled to prevent injury and recruit more muscle fiber stimulation.
2 . Initiate the pull with slow, even force from the lats; jerking will cause your lower back and biceps to initiate the movement.
3. Maintain a side lean throughout the entire movement to avoid using the core to initiate momentum to move the weight.
4. Wrist straps may be used to be able to stimulate the lats with more weight before the forearm flexors fatigue.
*For a video demonstration, check out my friend/client Chris demonstrating The SINGLE ARM LAT PULLDOWN on my Instagram at... https://www.instagram.com/joshuafitness/
**Consult your physician before attempting this or any other fitness program to ensure you are in good health and able to complete strenuous activity. Contact myself or a Certified Personal Trainer for a demonstration and to ensure your form is correct.