Single-arm pull-down Instructions 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.

To do a straight-arm pulldown, set up at a single-pulley cable machine with the attachment raised to the highest position. Utilize a straight bar or long rope attachment. Take a grip about shoulder width (or slightly wider than your body width). Hinge at your hips, keep your arms long with a slight bend at your elbow, and contract your lats.