Machine One-Arm Lateral Wide Pulldown (Plate-Loaded)
The wide plate-loaded pulldown one arm at a time, the handle sweeping down and out from high overhead so the blade travels its whole path.
How to do it
Setup
Seated, thighs under the pads, one wide handle taken overhand overhead, arm long.
Steps
- Pull the handle down and out to the side of the shoulder.
- Squeeze the lat with the elbow low beside the body.
- Let the lever rise to a full stretch; switch arms after the set.
Common mistakes
Leaning toward the working arm: stay tall and square. Shrugging at the start: draw the blade down before the arm pulls. Stopping short of the stretch: the long reach overhead is half the rep.
Breathing
Exhale on the pull, inhale on the stretch.
