Lat pull down with one arm

Exercise overview

Primary muscle group: Back

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 30

Average per rep (lbs)*: 65

Description: Sit on the lat pull-down machine. Bring the thigh pad down onto your thighs for security. Grab the handle with one hand and fully stretch your arm and shoulder upwards. Exhale and slowly pull the handle down until your elbow is beside your body. Hold this position for two seconds. Inhale and slowly return the handle to the starting position, fully stretching your arm and shoulder upwards. Repeat for desired repetitions. Switch to the opposite arm and repeat the exercise.

Exercise ID: 00188

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Warm Up Properly: Start with a thorough warm-up to ensure your muscles and joints are ready for the exercise. This reduces the risk of injury and helps optimize performance.
Maintain Proper Form: Keep your torso upright and avoid leaning backward or swinging your body. This focuses the effort on the latissimus dorsi and helps in achieving better muscle activation.
Use Controlled Movement: Perform the exercise with slow and controlled motions. Avoid jerking the weight down for better muscle engagement and to prevent injury.
Engage Your Core: Tighten your core throughout the movement to provide stability to your spine and to assist in maintaining proper form.
Full Range of Motion: Pull the handle down until it reaches your shoulder level while ensuring that you achieve a full stretch at the top. This ensures that the entire lat muscle is being worked throughout the exercise.
Mind-Muscle Connection: Focus on engaging your lat muscle as you pull down. Imagine pulling with your elbow rather than your hand to better engage the target muscle.
Breathing Technique: Exhale while pulling the handle down towards you and inhale as you let the handle rise back to the starting position. Proper breathing helps in maintaining rhythm and can increase the exercise’s efficiency.
Adjust the Weight Accordingly: Use a weight that allows you to perform the exercise with the correct form. Too heavy weights can lead to improper form and potential injury.
Positioning: Ensure your shoulder is down and back to prevent any strain. Your arm should follow a natural path along your side.
Gradual Progression: Gradually increase the weight as you become stronger to continue challenging your muscles and making progress.

Exercise overview

Exercise tips and tricks

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