Single Arm Cable Seated Floor Lat Pulldown

Instructions for proper form

1. Sit on the floor with your legs extended in front of you, ensuring your back remains upright and aligned with your hips. 2. Grasp the cable attachment with one hand using a pronated grip (palms facing away). 3. Start with your arm extended overhead while keeping tension on the cable. 4. Pull the cable down towards your shoulder in a controlled manner, engaging your lats by squeezing them as you bring your elbow down and back. 5. Slowly return to the starting position while maintaining tension in the back. Ensure you avoid letting the weight touch after each rep. Keep your core engaged throughout the movement to prevent shifting your body.

Common mistakes to avoid

1. Leaning back excessively during the pull, which can strain your lower back. 2. Allowing your shoulder to shrug or elevate excessively, which takes tension off the lats. 3. Rushing through the movement and not controlling the pace, which can lead to improper form.

Benefits

Specific benefits of the exercise

The Single Arm Cable Seated Floor Lat Pulldown specifically targets the latissimus dorsi, improving upper back strength and contributing to a wider back appearance. It also enhances stability and muscle control in the shoulder.

Expected results and timeframe

With consistent practice (2-3 times per week), individuals can expect to see improved strength and muscle definition in the back within 4-6 weeks, along with enhanced muscular endurance..

Who this exercise is best for

This exercise is ideal for novice trainees looking to target their back muscles effectively. It’s also beneficial for athletes seeking to improve their pulling strength for other sports.

Scientific studies supporting its effectiveness

Research has shown that unilateral training, like single-arm exercises, can increase overall muscle activation and growth due to the increased focus on each individual side of the body. Studies have indicated that unilateral exercises improve coordination, strength, and balance.

Variations

Beginner modifications

Beginners can perform the exercise with lighter resistance, or alternatively, use a resistance band anchored overhead. They can also opt for a two-arm lat pulldown on a machine to become accustomed to the movement pattern.

Advanced progressions

Advanced variations include adding pause reps at the bottom of the pull for increased time under tension, or using a single-arm kettlebell row for a compound movement that engages additional muscles.

Integrations

Complementary exercises

Complementary exercises include barbell rows, dumbbell rows, and pull-ups to enhance overall back strength and muscle balance.

Super set recommendations

For effective supersets, combine this exercise with dumbbell bench presses or tricep pushdowns to focus on upper body muscles and promote muscle fatigue.

Sample workout routines

A sample routine can include 3 sets of 10-12 reps of Single Arm Cable Seated Floor Lat Pulldown, followed by a circuit of push-ups and dumbbell presses for full upper body engagement.

Exercise combinations

Pair this exercise with lower body exercises like squats or deadlifts to create a balanced workout that encompasses both upper and lower body training.

Best time to do this exercise in your workout

This exercise is best performed in the beginning to mid-session of your workout after a proper warm-up when your muscles are fresh and ready for compound movements.