If you want to create a V-shaped back, the One Arm Lat Pulldown is going to be one of the tools you are going to need to use to get it.

This exercise targets your lats and is a great way for you to increase the width of your back. If you want to increase the thickness of your back, then check out our Bent Over Barbell Row article.

If you are looking to bring your core strength to a new level and improve other compound movements like Deadlifts and your squats the Cable Push-Pull could just be what you need.

This article will include a video, image and written step by step description on how to do this exercise.

Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you perform it.

Since this is an isolation exercise, make sure to program it into your routine after all your compound lifts like bench press and the military press.

Before you add this movement into your training program, you should already have a solid foundation of muscle and strength. If you are just starting your fitness journey, your time would be better spent using heavy compound movements instead of isolation exercises like this lift.

Step 1: Set the pulleys to the lowest position. Set the stack to the desired weight you plan to use and grab a pulley handle with each hand.

Step 2: Take a step forward to put tension on the pulley system. Have your Hands below your waist with the palms facing forwards and your arms almost completely straight.

You are now in the starting position for this exercise.

Step 3: Keep a slight bend in your arms and bring your hands upwards and toward the center of your body. Have your palms come together in front of your chest with the palms facing upwards and hold this position while squeezing your chest.

Step 4: Slowly lower your arms back to the starting position

Step 1: Stand in the middle of two high pulleys with your arms stretched out(your arms should be parallel with the floor). Grab each handle with an underhand grip(your palms facing up).

You are now in the starting position.

Step 2: Bend your elbows curling the handles towards you until they are next to your ears, hold this position for one to two seconds. Focus on flexing your biceps as you pull the handles towards your body. Keep your upper arms stationary and only allow your forearms to move.

Step 3: Slowly lower your hands moving only your forearms back to the starting position.

You have now completed one repetition. Repeat for the selected number you have chosen.

Step by Step Description

Step 1: Select the weight you plan to use and put the single hand cable attachment on the low pulley machine. Use your left hand and grab the pulley hand attachment. Stand straight and face away from the pulley with your arm straight down beside your body. Have your hand in front of the left thigh. Use an overhand grip, so the palm of your hand is facing toward you.

You are now in the starting position.

Step 2: Keep your upper body stationary(do not let your body swing) Exhale and lift your left arm up in front of your (you palm should always be facing down). Continue raising your arm until it is just above parallel to the floor and pause.