How To Do Unilateral Pull Downs Video

Strengthen the back with unilateral pull downs. Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlifting video.

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Use one arm
Works back and biceps
Place thighs under thigh pads
Chest out
Squeeze lats

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Lance is certified personal trainer through American Fitness Association of America. He graduated from UNC with a biology degree and currently works for a gym. He specializes in weight training, circuit training, endurance training, and teaching people the proper forms for exercise. He enjoys helping others reach their goals.

LANCE BUMGARNER: Now, I am going to show you the proper way to execute a unilateral pulldown. Unilateral means you are going to be using one arm. You are going to be isolating that muscle in the back. You are going to be working your back and your biceps using this. Take a seat, making sure your thighs are firmly under the thigh pads, arms straight up, chest out. Place your other hand where it is more comfortable, on top of the thigh pad or down by your side. You are going to inhale on the way up, exhale on the way down. Really focus in getting a good squeeze in your lap and most of your back. After you complete a set, return to the starting position and proceed to the next handle. Repeat the same number of reps, maintaining good form, really squeezing that back muscle when you get to the bottom of the exercise. Return back to the start. Just remember when doing a unilateral pulldown: keep your back nice and straight, your chest out, your thighs firmly under the pads. That is how to do a unilateral pulldown using your back and bicep.

How to Do Unilateral Pull Downs Video

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