One-Hand Kneeling Upper Pulldown
Reps10 times
Calories burned130 kcal
LevelBeginner
Changing duration and load is available in our application
Attach a one-handed handle to the upper pulley and select a working weight. Kneel in front of the cargo stack, grasp the handle with a straight hand. This is the starting position. In the starting position, the palm faces forward. Begin to pull the weight towards your body by bending your elbows and bringing your shoulder blades together. Rotate your wrist during the movement so that at the end of the amplitude the palm looks at you. After a short pause, return to the starting position.
How to perform the exercise
10 times
130 kcal
Control your movement and do not rush.
01
Setup
Attach a single-handle to the upper pulley and choose a working weight.
02
Start position
Kneel in front of the stack and take the handle with a straight arm, palm forward.
03
Pull
Begin pulling the weight toward your torso, bending the elbow and squeezing the shoulder blade.
04
Wrist rotation
Rotate the wrist during the pull so the palm faces you at the end.
05
Hold
After a short pause at the bottom, squeeze the back muscles.
06
Return
Return to the start and repeat with the other arm.
Variants
Beginner
Use a light weight and practice the wrist rotation.
Middle
Work with a moderate weight, clearly squeezing the shoulder blade.
Professional
Increase the weight while keeping the torso still.
Which muscles are working
The main load falls on the lats, biceps and mid-back.
Benefits of the exercise
Strength
Builds the lat and biceps on one side.
Balance
Helps correct asymmetries in back development.
Simply
Lets you focus on one side at a time.
Contraindications
Acute shoulder or elbow pain.
Knee problems when kneeling on the floor.
Torso swinging under the load.
Recommendations
Strength
Do 3 sets per arm, alternating sides.
Control
Keep the torso still and work from the shoulder blade.
