Lat pull-ups are a basic exercise for training the latissimus. The pulling movement in the vertical plane should be included in every back workout. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Exercise
Lat pulldown
Einarmig
Type: Unilateral
Rest: 180s
Equipment: Latzug
Tutorial
1
Attach a simple handle.
2
Sit on the seat and grasp the handle with your left hand in an overhand grip (palm facing inwards). Your shoulder should be pulled slightly upwards.
3
Pull the handle down forcefully until your elbow is at the side of your body and turn the handle 90° outwards. The palm of your hand is now facing inwards. Exhale as you do this
4
Slowly pull the handle upwards again in a controlled manner until your arm is fully extended and turn the handle 90° inwards again. Palm facing forward again. Breathe in as you do this
5
One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.
Tip
Use the full range of motion! When the bar is in the top position, your shoulders should be pulled slightly upwards. When it is in the lowest position, you should pull your shoulders down and tense your lat, elbows towards your hips. Make sure that you do not have a hunched back during the exercise. Don't pull your elbows down in front of your body, but to the side. Imagine that you are pulling your elbows into the back pocket of your pants. Keep your upper body in the same position to avoid swinging movements.
If your cable pulley has a knee pad, position your knees underneath to avoid being pulled upwards by the weight.
If you lack the necessary grip strength, feel free to use pulling aids!
Muscle groups
Primary
Back (upper - latissimus)
Secondary
Biceps
Brachialis
Shoulder (posterior)
Tertiary
Back (upper - trapezius)
Equipment
Lat pulldown
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