One-Arm Cable Pulldown

준비 자세

1. 01Attach a single handle to a high pulley.
2. 02Kneel or sit facing the stack, far enough back that the cable pulls slightly forward of vertical.
3. 03Grip the handle with a neutral or pronated grip and extend the arm fully overhead.
4. 04Brace the trunk and keep the ribs down before the first rep.

수행

1. 01Pull the elbow down and slightly back toward your side.
2. 02Let the wrist rotate naturally so the hand finishes near the shoulder or upper chest.
3. 03Squeeze the lat hard at the bottom of the rep.
4. 04Return the arm to a full overhead stretch under control.

체크포인트

• -The shoulder stays down and away from the ear at the top.
• -The torso stays tall without leaning away to add leverage.
• -The elbow leads the movement, not the hand.
• -Full stretch and full contraction on every rep.

흔한 실수

• -Side-bending the torso to help the pull.
• -Cutting the top range short and losing the lat stretch.
• -Letting the shoulder shrug up at the start of each rep.
• -Curling the handle down with the biceps instead of driving the elbow.