Lat Pulldown - One Arm, Wide (Machine: Plate Loaded)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Adjust the seat height of the lat pulldown machine so that the bar is at about shoulder level when you sit down.
   • Sit on the machine with your feet flat on the ground and your knees secured under the pads.
2. Step 2Grab the Handle
   • Reach up with one hand to grab the wide handle with an overhand grip.
   • Ensure your grip is comfortable and your arm is fully extended.
3. Step 3Position Your Body
   • Sit up straight with your back against the pad and engage your core.
   • Keep your shoulders down and away from your ears, and maintain a neutral spine.
4. Step 4Pull the Handle
   • Pull the handle down towards your chest by bending your elbow and driving your elbow down and back.
   • Focus on squeezing your back muscles as you pull the handle down.
5. Step 5Control the Release
   • Slowly extend your arm back to the starting position, allowing the handle to rise back up.
   • Maintain control throughout the movement and avoid letting the weight slam back down.
6. Step 6Repeat
   • Perform the desired number of repetitions, ensuring you maintain proper form throughout each rep.
   • Switch arms after completing your set on one side.
7. Step 7Finish the Exercise
   • After completing your reps, carefully release the handle and sit upright.
   • Ensure you safely exit the machine and adjust any settings back to their original position if necessary.