Some lifters have trouble hitting their backs, even with back exercises. Often, the biceps take over. The unilateral lat pulldown allows you to really focus on the back one side at a time.

  1. Do not fully extend the arm at the top of the movement.
  2. Squeeze and hold the contracted, bottom position.
  3. Several grips can be used:
  • Supinated (palm faming you)
  • Pronated (palms facing away)
  • Neutral (hammer grip)

Related: HSS-100: Back Specialization

Related: 8 Back Exercises You've Never even Seen