Single arm lat pulldowns with lean and side flexion

Stability & Strength

This is an instructional video to correctly demonstrate Single arm lat pulldowns with lean and side flexion.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This exercise works your Lats, Pecs , biceps, middle and Lower Trapezius
Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
Adjust the weight on the stack first
Next take hold of a handle grip attachment with one hand
Allow your body weight to pull the handle down with a straight arm to sit on the lat pulldown machine and secure your knees under the pads with your feet flat on the floor.
Allow the weight to pull your arms upwards and lean away from the side that you are training creating a stretch at the start.
Next push your chest upwards and out, creating a slight arch in your lower back. And pull through your elbows until you’re able to squeeze your lats at the bottom of the movement and your shoulder blades are together. Simultaneously lean back in your body to half way between vertical and horizontal and by the end you should have side flexed your body towards the trained side. The handle should be level with your upper chest.
Finally slowly raise the bar back up until your arms and body are extended and back in the starting position.
For strengthening you should perform 6-10 reps to fatigue
You should perform 3-5 sets with 3 minutes rests
This session can be done 2-3 times per week
For endurance you should perform 15-25 reps to fatigue
You should perform 3-5 sets with no more than 30 second rests
This session can be done 2-3 times per week

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