Cable Incline Single-Arm Lat Pulldown
1. Setup the Equipment:
- Adjust the cable machine so that the handle is at the highest level.
- Position the adjustable bench at a slight incline (around 30-45 degrees).
2. Positioning:
- Sit on the bench on the side opposite to the cable machine.
- Place your feet flat on the floor for stability.
- Grasp the handle with one hand (the arm furthest from the cable machine), palm facing forward.
3. Starting Position:
- Lean slightly forward, keeping your back straight.
- Allow your arm to extend overhead, creating a slight stretch in your lats.
4. Executing the Movement:
- Pull the handle down towards your shoulder in a controlled manner while keeping your elbow close to your body.
- Focus on squeezing your back muscles as you pull.
- Continue to pull until your elbow is at or below shoulder height.
5. Returning to Starting Position:
- Slowly extend your arm back to the starting position, maintaining control throughout the movement.
- Ensure that you do not allow your body to sway; keep your core engaged.
6. Repetitions:
- Perform 8-12 repetitions, then switch to the other arm and repeat the process.
- Aim for 2-3 sets on each side.
Tips:
- Keep your movements smooth and controlled to maximize effectiveness and reduce risk of injury.
- Avoid using momentum; the exercise should be performed primarily using your back muscles.
- Maintain good posture with your chest up and shoulders back throughout the exercise.
