Lever Seated Single-Arm Wide Lat Pulldown

1. Setup:
- Sit on the lever pulldown machine with your back against the pad.
- Ensure the seat height allows your knees to comfortably fit under the thigh support.
- Adjust the weight to an appropriate level for your fitness level.

2. Positioning:
- Grasp the handle with one hand using an overhand grip (palms facing away).
- Your arm should be fully extended towards the machine, and your torso should remain upright.

3. Movement:
- Begin the exercise by pulling the handle down towards your shoulder. Focus on using your lat muscles to perform the movement.
- Keep your elbow close to your body and ensure that the motion is smooth and controlled. Avoid using momentum.

4. Contraction:
- Bring the handle down until your forearm is around parallel to your body while keeping your shoulder down. Hold this position for a brief moment to maximize the contraction in your lats.

5. Return:
- Slowly raise the handle back to the starting position with control, fully extending your arm again.

6. Repetitions:
- Perform the desired number of repetitions, typically 8-12 for beginners, then switch to the other arm.

7. Tips:
- Keep your core engaged throughout the exercise to maintain stability.
- Avoid leaning back excessively; keep your back straight to prevent injury.
- Focus on the muscles you are working; you should feel the exercise in your back.

8. Completion:
- After finishing your sets, stand up slowly, ensuring you are stable before moving away from the machine.