The Cable One Arm Pulldown is an isolation exercise that targets the muscles in the back, particularly the latissimus dorsi. This exercise can help increase strength and definition in the back, as well as improve overall upper body strength and stability.
How to perform
To perform the Cable One Arm Pulldown, follow these step-by-step instructions:1. Attach a single handle to the cable machine at the highest position.
2. Stand facing the cable machine with your feet shoulder-width apart and knees slightly bent.
3. Grasp the handle with one hand, palm facing down, and step back a few feet to create tension on the cable.
4. Keep your chest up, shoulders down and back, and maintain a slight bend in your elbow.
5. Engage your core and brace your torso to stabilize your body.
6. Pull the handle down towards your side in a controlled motion, leading with your elbow and keeping it close to your body.
7. Squeeze your back muscles at the bottom of the movement, then slowly return to the starting position.
8. Repeat for the desired number of reps, then switch sides and perform the same number of reps on the other arm.
It is important to use a weight that challenges you while still allowing you to maintain proper form throughout the exercise. Start with a lighter weight and gradually increase as needed. Remember to breathe throughout the movement and focus on using your back muscles to perform the exercise rather than relying on momentum or swinging.
Equipment required
Cable
Cable equipment consists of adjustable pulleys attached to weight stacks that allow for resistance training. This equipment is commonly used for strength training exercises that target various muscle groups in the body, such as chest, back, arms, and legs. Cable equipment provides a versatile and functional way to perform exercises that mimic real-life movements, improving muscle endurance, stability, and coordination.