One Arm Hammer Strength Plate-Loaded Iso-Lateral Wide Pulldown

Starting Position

1. Sit on the equipment and press your back against the pad.

2. Firmly place your feet on the floor, and with one hand, grab the handle and fully extend your arm.

3. Start in a relaxed state, releasing any unnecessary tension in your shoulders.

Proper Form

1. Slowly bend your arms and pull the handle towards your body.

2. Keep your elbows close to your body and focus on the feeling of squeezing your shoulder blades.

3. After pulling completely, pause for a moment, then slowly return to the starting position.

Breathing Technique

Exhale when pulling the handle, and inhale when returning to the starting position.