Dancers, consider adding the single-arm lat pull-down to your workout routine for a variety of dance-specific benefits!
There are three major benefits of adding the single-arm lat pull-down to your training.
Grip Strength and Shoulder Stability
The single-arm lat pull-down helps build shoulder stability and grip strength. Improved shoulder stability will enhance your ability to control your arm positions, leading to better port des bras and stronger inversions.
Grip strength is especially important in dance as it supports partner work, ensuring you can execute lifts and dynamic movements proficiently.
Additionally, studies have found a direct link between grip strength and mortality… better grip = longer life!
Sounds good to me!
Unilateral Functional Back and Shoulder Strength
Unilateral training promotes balanced muscle development, which is vital for symmetry in your dance techniques. Plus, engaging your core throughout the movement supports balance and stability, specifically during challenging turns and jumps.
This exercise also builds back and shoulder muscles. More robust back and shoulder muscles lead to enhanced performance, allowing you to move with greater ease and expression on stage.
As if that’s not enough to convince you, back strength is crucial for maintaining proper posture.
Bonus? Who doesn’t love the aesthetic of b’abs! (Back abs!)
Injury Prevention
In addition to the strength benefits, the single-arm lat pull-down plays a role in injury prevention.
By developing a balanced and stable musculature, you can reduce your risk of strains and injuries that dancers often face during demanding routines.
How to do the Single-Arm Lat Pull-Down
- Set up a cable machine at the highest (reachable) notch and attach the handle attachment to the cable.
- Choose a light-ish weight as this is a single-limb exercise that requires stabilizing while working the muscle.
- Grab the hand and kneel on the ground. The foot of the leg opposite to the working arm should be planted on the ground in front of you.
- Keeping your abs braced and spine long, pull the cable down until your elbow is by your side. (Be careful to keep your arm close to your body throughout the exercise.)
**Tip: To get the most out of this range of motion (unlike ballet class) let your shoulder lift as you return the weight. This will force the lat to contract and pull through its entire range of motion.**
Bottom Line?
Adding the single-arm lat pull-down into your routine will help you build strength, improve stability, and elevate your performance level. Who doesn’t want that?
Try adding this powerful exercise to your training regime and watch your strength change both on and off the stage!
Want a visual? Here’s a video of Coach Amber powering through these like a pro.
Don’t miss next week’s Training Tip! And if you can’t wait til then, check out these client favs: Training Tip Tuesday: How to RKC Plank, How to Eat 25 Grams of Fiber and Still Hit your Macros, Training Tip Tuesday: The Palloff Press
