A one-arm variation of the Machine Pulldown (High Row) that allows for a more isolated contraction of the latissimus dorsi.
- +Excellent for isolating lats
- +Helps correct muscle imbalances
- +Adjustable resistance
- –Less functional compared to free weights
- –Limited range of motion
This exercise targets:
Upper Back
Lats
Traps
Shoulders
Rear Delts
Rotator Cuff
Side Delts
–
Biceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set seat so the handle starts slightly above shoulder height; chest firm against the pad
- Grip one handle with a neutral or pronated grip; feet planted, core tight
- Depress your shoulder blade first (pull it down/back); keep chest up
- Pull elbow down and back toward your hip on the same side
- Keep torso square to the pad; don’t twist or shrug the shoulder
- Squeeze your lat at the bottom for a brief pause
- Control the handle back to a full stretch without losing shoulder position
- Breathe out as you pull, in as you return; repeat, then switch sides