Strength

Single Arm Underhand Lat Pulldown

The Single Arm Underhand Lat Pulldown exercise targets and strengthens your upper back and biceps. It improves balanced strength and core stability by pulling a bar down from above your head to your chest one arm at a time.
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Single Arm Underhand Lat Pulldown instructions
Step-by-step instructions
1
Sit on the lat pulldown machine and adjust the pad to fit comfortably on your thighs.
2
Grasp the handle with one hand, using an underhand grip (palm facing to you).
3
Pull the handle down to your chest while keeping your arm close to your side.
4
Pause briefly at the bottom of the movement, squeezing your back muscles.
5
Slowly let the handle return to the starting position, feeling a full stretch in your lats. Repeat for the programmed number of reps, then switch sides.
Sit on the lat pulldown machine and adjust the pad to fit comfortably on your thighs.
Grasp the handle with one hand, using an underhand grip (palm facing to you).
Pull the handle down to your chest while keeping your arm close to your side.
Pause briefly at the bottom of the movement, squeezing your back muscles.
Slowly let the handle return to the starting position, feeling a full stretch in your lats. Repeat for the programmed number of reps, then switch sides.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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