One Arm Lat Pulldown

طريقة الأداء

1. 01Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.
2. 02Pull the handle down, squeezing your elbow to your side as you flex the elbow.
3. 03Pause at the bottom of the motion, and then slowly return the handle to the starting position.
4. 04For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.