Lever Single-Arm Wide Lateral Pulldown

Lever One Arm Lateral Wide Pulldown

Positioning

1. Adjust the Machine:

   • Set the weight on the machine according to your fitness level.

   • Adjust the seat height so that your knees are under the knee pads for support.

2. Sit Down:

   • Sit on the machine facing the lever arm.

   • Make sure your feet are flat on the floor.

3. Grip the Handle:

   • With one arm, reach up and grasp the handle of the lever arm with your palm facing away from you.

Movement Instructions

1. Start Position:

   • Keep your other hand resting on the machine for support.

   • Start with your arm fully extended above your head and your back straight.

2. Pull Down:

   • Engage your core and pull the handle down towards your shoulder in a controlled motion.

   • Keep your elbow close to your body as you pull.

3. Squeeze:

   • Once the handle reaches around shoulder height, squeeze your back muscles at the bottom of the movement.

4. Return:

   • Slowly raise the handle back to the starting position, fully extending your arm.

5. Repetitions:

   • Perform the desired number of repetitions on one side before switching to the other arm.

Tips for Beginners

• Ensure that the movement is slow and controlled to avoid injury.

• Focus on the muscle engagement rather than just the weight.

• Keep your body stable and avoid swinging.

• Breathe out while pulling down and breathe in when returning to the start position.