Machine Single-Arm Reverse-Grip Lateral Pulldown (Plate-Loaded)
The underhand lever pulldown one arm at a time; with one side working, the shoulder blade travels further and neither arm can hide behind the other.
How to do it
Setup
Seated, thighs under the pads, one handle taken underhand overhead, arm long.
Steps
- Pull the handle down to the shoulder, elbow along the ribs.
- Let the shoulder blade rise fully on the way back up.
- Finish the set, then switch arms.
Common mistakes
Twisting toward the working side: chest square to the machine. Cutting the top short: the single arm earns the extra stretch; use it. More reps on the strong side: match the count.
Breathing
Exhale on the pull, inhale on the stretch.
