One Handed Front Lat Pulldown - Using a Flat Bench

Differentiation: Mechanics

This variation of a Pulldown is unique from other pulldown exercises. Here is how: you perform reps with one arm for a full set, | then switch the handle to your other arm. Working individual sides allows you to focus on developing each side of your outer lats individually. Since you work only one arm at a time, | you must grip your hip or the side of the bench using the hand on your non-working arm | to counterbalance the weight on your other side.

Starting Position

To get into starting position, do this...

1) Locate a cable machine with a lat pulldown option. Or, set a cable machine's pulley at its highest setting.

2) Set the pulley at its highest setting.

3) Obtain a single stirrup handle attachment.

4) Clip the single stirrup handle attachment onto the pulley hook.

5) Position the flat bench three feet from the cable machine.

6) Sit on the bench, facing the cable machine.

7) Place your feet flat on the floor.

8) Reach up with one hand and grasp the handle.

9) ...with your palm facing downward.

10) Use the other hand to grip the bench for stabilization.

11) Lean slightly back (around 20-degrees) and push your chest out.

12) Assume a slight and natural arch in your lower back.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping a tightness in your core muscles on the side of the body that is gripping the bench,

3) Exhale as you flex your outer-lats while lowering the handle down

4) ...until the handle reaches shoulder level.

5) Squeeze and hold for a count of two seconds.

6) Then, inhale as you allow the handle to slowly retract upward

7) ...until your arm is fully extended.

8) Repeat reps for a full set using that arm.

9) When all reps are finished, switch the handle to your other hand. Then, perform the same number of reps using your other arm.

Proper Form

Pay special attention to following proper form by...

Focus on squeezing your back muscle instead of your arm, this will help concentrate the effort in your back.

At the top of the movement, be sure your arm is fully extended (lats stretched).

Do not bend to the side to gain momentum for the pulldown. Instead, keep your body stationary, and only flex your outer-lats for maximum effectiveness.

Imagine your hands as hooks as you pull the weight down.

Keep a tightness in your core muscles in the side of the body that is gripping the bench.

Be sure to move slowly and deliberately through the lift. This will ensure that your muscle receives the maximum benefit of constant cable-resistance.

Gear Advice

We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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