One Arm Lat Pulldown
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General info
One Arm Lat Pulldown video
How to perform exercise
- Установите желаемый вес. Возьмите рукоять пронированным хватом. Это исходное положение.
- Сгибая руку в локте, опустите рукоять. Локоть смотрит в сторону.
- Задержитесь в нижней точке движения и медленно верните рукоять в исходное положение.
- На протяжении всего подхода не позволяйте весу опускаться до конца. Сохраняйте мышцы в напряжении.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Lats, and auxiliary muscles:
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «One Arm Lat Pulldown» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
One Arm Lat Pulldown
Author: AtletIQ: on
One Arm Lat Pulldown — The benefits of exercise, how to properly perform and how many sets to do..
Rating: 5
