A single-arm lat pulldown is a pulling exercise that targets your latissimus dorsi, rear deltoids, and biceps. You do this move on a lat pulldown machine. Single-armed lat pulldowns are considered a type of unilateral training. That means you perform the move with one side of the body at a time. Adding single-arm lat pulldowns to your workout routine can help you build a stronger back and gain more strength and size in your upper body.
Sit at the cable machine with your legs secured under the pads and a single handle attached.
Grip the handle with your arm fully extended.
Pull the cable to chest level. Hold.
Slowly return to the starting position.
Arm circles are circular motions with your shoulders and arms to warm up the joints for exercise.
Roll each arm at the shoulder joint in circles. Start small, increasing the size of the circles until you are making wide arm circles.
Reverse the direction of your arm circles, starting with big circles and getting smaller.
Seated forward folds are a great way to relieve tension all throughout your body. You can use this move as a cool-down stretch for many exercises, including lat pulldowns. It stretches your back and shoulders to improve your flexibility.
Sit on the floor with your legs out straight in front of you. Hinge from your hips to fold your body forward and reach your hands toward your feet or shins, as far as they’ll go. Hold your stretch for 30 seconds or as needed, then roll through your spine to come back up.
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