Ideal setup for single arm pulldown

Home Transformation January 2022 Forums Training Ideal setup for single arm pulldown

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  • #84235
    Kenneth Watts
    Participant

    Joe,

    I’ve been trying to optimize my setup/execution for single arm pulldowns. I’m doing both variations on a cable machine.

    For the single arm pulldown I’ve done it from both the half kneeling position and the single arm high incline bench supported version. I’ve found that since our cable machine isn’t super tall I’m getting more of the correct angle from the half kneeling position. However I really like the stability of the bench supported version, but to get the correct angle I have to sit my hips back quite a bit to alter my torso angle, which I’m not sure if it’s significantly changing the mechanics of the exercise. Do you have any opinion on what would be more effective?

    #84290
    BryceBahm
    Participant
    #84563
    Kenneth Watts
    Participant

    Awesome man, thanks a lot for your feedback. We have a traditional pulldown setup as well, which I’ve used. The bracing factor from the thigh pad is awesome and helps on heavier loads.

    The only reason I went away from that is the specific one we have (Atlantis brand on the 4 stack station that also has the seated row) is that the seat is kind of short length wise, and it lined up directly under the cable stack. I know for Lats ideally you want to stretch slightly forward as you elevate up, which is hard to accomplish given the seat position. It works amazing for upper back, but for lats I’ve found it’s hard to get the slightly forward stretch because you’re directly under the cable. Hopefully that makes sense, maybe I’m overcomplicating things haha

    #84768
    BryceBahm
    Participant
    #85059
    Kenneth Watts
    Participant

    Ok good to know thank you, I think I was under the impression of that arm path being more effective based off a few things I had seen/read, I had noticed too that the plate loaded pulldown(think it’s nautilus) I’ve seen you/Joe use had a slightly forward arm path as well. I have pull on the menu today so I’ll try my pulldowns using the seated pulldown, thanks so much for your help!

    #85273
    BryceBahm
    Participant

    Ok good to know thank you, I think I was under the impression of that arm being more effective based off a few things I had seen/read, I had noticed too that the plate loaded pulldown(think it’s nautilus) I’ve seen you/Joe use had a slightly forward arm as well. I have pull on the menu today so I’ll try my pulldowns using the seated pulldown, thanks so much for your help!

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