A unilateral back movement targeting the outer latissimus dorsi. It allows for a greater range of motion and helps correct muscle imbalances between the left and right sides.
Sit sideways or forward in the machine. Secure your thighs under the pad. Grip one handle with a wide pronated grip, keeping the other hand on the thigh pad.
1. Pull the handle down toward your shoulder, leading with the elbow.
2. Squeeze the lat at the bottom of the movement.
3. Control the weight as it returns to the starting position.
4. Maintain a neutral spine.
5. Complete all reps on one side before switching.
1. Rotating the torso toward the pulling arm.
2. Shrugging the shoulder.
3. Using momentum to jerk the weight down.
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