Side Single-Arm Straight-Arm Lat Pulldown

1. Set up the cable machine by attaching a single handle to a high pulley.

2. Select the appropriate weight on the stack and stand sideways to the machine, feet shoulder-width apart.

3. Grasp the handle with one hand, your palm facing down, and arm fully extended above your head. Your other hand can be on your hip or the machine for balance.

4. Engage your core and keep your chest up with a slight bend in your knees.

5. Without bending your elbow, pull the handle down to your side in a controlled motion while keeping your arm straight. Focus on using your lats to perform the motion.

6. Squeeze your lats at the end of the movement when the handle is next to your thigh.

7. Slowly return the handle to the starting position with your arm fully extended—this is one repetition.

8. Perform the desired number of reps, making sure to keep your torso stationary throughout the exercise.

9. After completing the set on one side, switch and repeat with the opposite arm.

Tips: - Do not use momentum to pull the handle down; the force should come from your lats. - Keep your movements smooth and controlled. - Adjust the weight if needed to maintain proper form throughout your sets. - Breathe out as you pull the handle down and inhale as you return to the starting position.

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