Pull-ups and pull-downs are the absolute dominant movements in latissimus dorsi training. The latissimus dorsi can be stretched and contracted to the maximum extent on the vertical plane. When our arms are raised overhead, the latissimus dorsi stretches the longest!

Usually when we perform vertical pulls, we use both hands. Today I want to introduce to you the one-arm pulldown!

Compared with ordinary two-hand pull-down movements, single-arm movements provide you with a wider range of movement and micro-mobilize more motor units. Let your back muscles stretch and contract better, and it can also help you correct the imbalance of left and right muscle strength!

​Movement teaching: One-arm pull-down

Main muscles exercised: Unilateral latissimus dorsi, teres major, biceps

Action process: Use the cable trainer and replace it with a D-shaped handle

1. Use a sitting or kneeling position! Maintain torso stability. Keep your arms straight and grab the handle.

2. Activate the scapula, and the latissimus dorsi muscle contracts to drive the humerus into adduction while flexing the elbow and pulling down! Pull the D-shaped handle to the side of the body, keeping the elbow close to the body,Hold for two seconds, squeezing your lats and lifting your chest.

3. Then slowly stretch the latissimus dorsi, and at the same time straighten the arm and extend it upward as far as possible (feel that the entire latissimus dorsi is stretched) back to the starting position. Make sure to maintain tension in your lats throughout the entire process!

Tips:

1. Pay attention to the trunk not to rotate or flex during the movement

2. Fully extend your latissimus dorsi during the movement (completely lift your shoulder blades when you put it up, as if you are going to touch a very tall object) when you pull down, pull it to the lowest end, and squeeze hard

3. The movements should be carried out in an orderly manner. When lowering, control the rhythm, do not fall freely, maintain tension, and slowly stretch the muscles!

Training suggestion: You can add an arm rotation movement when pulling the cable, such as using an overhand grip at the highest point, and turning it into an underhand grip when pulling down!