Seated One Arm Straight Arm Lat Pull-Down on High Pulley

This exercise works the lats with greater isolation then they are used to.  This is simply because you eliminate the use of your biceps for during this movement.

Implementation:  (A)  Place a bench long ways in front of a high pulley.  Attach a one handed handle to it.  Sit on the bench facing the machine.  You should be far enough away so that your lat is completely stretched when you grasp the handle on the high pulley. Keep your back straight and head up. Place your left hand on your upper thigh to help support your Upper body. Grasp the handle of the lat pull down bar with your right hand and allow your arm to stay completely straight and for it to be extended all the way foreward. (B) Pull the handle in your right hand straight down, with your arm locked out, until it is directly at your side. Your arm should stay straight the whole movement.   Pause for a peak contraction and then lower to the starting position under control. Do the prescribed number of repetitions on your right side and then change Positions to you left side doing the same number of repetitions.
 
Exercise Slideshow

                            

 
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