Single-arm pull-down Images
![image](https://www.bodybuilding.com/images/2020/xdb/originals/xdb-78c-single-arm-pull-down-m1-16x9.jpg)
![image](https://www.bodybuilding.com/images/2020/xdb/originals/xdb-78c-single-arm-pull-down-m2-16x9.jpg)
Single-arm pull-down Instructions
![Single-arm pull-down muscle diagram](https://artifacts.bbcomcdn.com/@bbcom/exercises-app/2.1.2/img/guide-3.gif)
- Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.
- Pull the handle down, squeezing your elbow to your side as you flex the elbow.
- Pause at the bottom of the motion, and then slowly return the handle to the starting position.
- For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.