Alternating single-arm pulldown

Lats

• Target muscles: back, arms
• Equipment: gym machine
• Level: intermediate

How to do it

1. Sit on a flat bench under a high pulley, feet on the floor, back straight.
2. Grab the high pulley handle with one hand and fully extend your arm straight up.
3. Pull the handle down toward your shoulder, driving your elbow down to your side and squeezing your shoulder blade.
4. Hold at the bottom, keeping your torso still and avoiding leaning back.
5. Slowly return your arm to full extension overhead.
6. Complete the desired number of reps, then switch arms.

Swap it for

• Kneeling Single-Arm Band Pulldown
• cable bar lateral pulldown
• Behind-the-neck lat pulldown
• Standing Crossover Cable Pulldown (Full Range)
• Lat Pulldown, Parallel Grip
• Reverse-Grip Machine Lat Pulldown

Harder

• cable one arm pulldown
• High cable crossover pulldown
• Single-Arm Wide-Grip Lat Pulldown Machine
• Wide-Grip Lat Pulldown Behind the Neck