Lever Single-Arm Wide Lateral Pulldown

Lever One Arm Lateral Wide Pulldown

Positioning

1. Adjust the Machine:
- Set the weight on the machine according to your fitness level.
- Adjust the seat height so that your knees are under the knee pads for support.

2. Sit Down:
- Sit on the machine facing the lever arm.
- Make sure your feet are flat on the floor.

3. Grip the Handle:
- With one arm, reach up and grasp the handle of the lever arm with your palm facing away from you.

Movement Instructions

1. Start Position:
- Keep your other hand resting on the machine for support.
- Start with your arm fully extended above your head and your back straight.

2. Pull Down:
- Engage your core and pull the handle down towards your shoulder in a controlled motion.
- Keep your elbow close to your body as you pull.

3. Squeeze:
- Once the handle reaches around shoulder height, squeeze your back muscles at the bottom of the movement.

4. Return:
- Slowly raise the handle back to the starting position, fully extending your arm.

5. Repetitions:
- Perform the desired number of repetitions on one side before switching to the other arm.

Tips for Beginners

- Ensure that the movement is slow and controlled to avoid injury.
- Focus on the muscle engagement rather than just the weight.
- Keep your body stable and avoid swinging.
- Breathe out while pulling down and breathe in when returning to the start position.