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Açıklama
Cable One Arm Pulldown is an excellent exercise for unilateral back work. This movement works the latissimus dorsi muscle asymmetrically and improves balance. The cable machine provides continuous tension and fully stimulates the muscle. Working one arm allows strengthening of the weaker side. It also helps increase shoulder mobility. Focusing equally on both sides improves body balance.
Adım Adım Talimatlar
- 1
Stand beside the cable machine and grasp the single handle with one hand
- 2
Use your other hand on your waist or on the machine for support
- 3
Pull your arm from the top position by opening your elbow to the side
- 4
Pause at maximum contraction point while engaging your back muscles
- 5
Slowly return to starting position, do not drop the weight
- 6
Perform 3-4 sets of 10-12 repetitions for each arm
Önemli Noktalar
- ✓Single hand grip, palm facing you (supine)
- ✓Other hand can be used to stabilize the machine
- ✓Elbow should stay close to body, not open outward
- ✓Feel the scapula movement - down and inward
- ✓Squeeze the lat muscle for 1-2 seconds at the end of the movement
Yaygın Hatalar
- ✗Leaning body too far back - use of momentum
- ✗Opening elbow outward - rotator cuff stress
- ✗Moving too fast - reduces muscle development
- ✗Not using full range - limited muscle activation
- ✗Using only triceps - lat muscles disengaged
Nefes Kontrolü
Exhale while lowering the arm, inhale while raising it up. Maintaining breathing rhythm is important during unilateral work.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with shoulder injuries or impingement syndrome should be careful
- Those with rotator cuff problems should start with light weight
- Those with neck pain should be careful not to pull head forward
- Those with spine problems like scoliosis should perform under doctor supervision
Güvenlik İpuçları
- Maintain torso stabilization, avoid excessive rotation
- Release the weight in a controlled manner, avoid sudden swings
- Work both sides with equal repetitions and weight
- Use free hand for support to maintain balance
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Provides unilateral back muscle development
- ✓Corrects asymmetric strength imbalances
- ✓Targets lat muscles with full range of motion
- ✓Increases upper body pulling strength