Happy Tuesday and welcome to another Technique Tip Tuesday! Today is all about the Single Arm Lat Pulldown!
First off, let’s refresh ourselves on what a Lat is!
“Lat” is short for Latissimus Dorsi and it is a broad, flat muscle of the back!
Its functions including adduction of the arm (bring the arm into the body), helps with scapular motion, and much more!
If your ballet teacher ever came by you during barre and tried to push your arm down, you would have needed to engage your lat muscles in order to stop your arms from falling down towards your side!
So why should we do a Single Arm Lat Pulldown?
Doing a Single Arm Lat Pulldown vs. a Regular Lat Pulldown allows us to isolate each side of the body to make sure they are engaging properly and no one side is overpowering the other.
So how do we perform a Single Arm Lat Pulldown?
First things first, to set up the single arm lat pulldown sit at seated cable machine with a handle attachment. Make sure if there is a pad for your legs it is adjusted so it’s pressing down snuggly on the tops of your thighs.
Then, grab the handle attachment with a neutral grip (This means your pinky is towards the machine, the palm facing in.)
Now in order to access your full range of motion and muscle activation you’re going to being by letting your shoulders protract (or lift) this is not like dance class! Then, before bending your elbow, pull your shoulder blade down so your feel your lats engage.
Finally, pull using the Lat to bring the arm in towards the body, stopping just as the elbow is aligned with your rib cage. (Your elbow should track straight ahead like a train conductor) .
To return to your starting position, slowly and with control, reverse the motion and repeat!
Have questions? Check out this form video from Coach Kierstin, if you still have questions, leave a comment or shoot us a DM on Instagram @dancerswholift.
Want more tips like these? Tune in every Tuesday for a new training tip! Until then, check out these client favorites:
