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The Eternal Beach-Body Plan

Phase I - Week 4: Workout XI


Exercise III: One-Arm Lat Pulldown

Sets: 2 Reps: 15 Rest: 20 Seconds

Attach a D-handle to the pulley of a pulldown station and sit facing the machine. Grab the handle with one hand with your arm extended overhead so that you feel tension on the cable [1]. Pull the handle straight down and to the side until your elbow ends up at your side [2]. Reverse the motion to return to the starting position. That's one rep. Perform 12 reps, and then switch arms and repeat.

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Directions and Phases

Exercise Step: 

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