One-arm pulldowns for a deeper lat stretch and balance.
Let your shoulder reach up at the top for max lat stretch.
One handle on the cable means one lat does all the pulling, from a full overhead stretch down to the elbow driving in at your side. The single-arm setup allows extra range at the top, letting the shoulder travel up so the lat lengthens further than a bar ever allows, and the biceps assist through the middle of the pull. It is the tool for evening out a lopsided back and feeling the lat work rep by rep.
Range and honesty. Each side works alone so a strong lat cannot cover for a weak one, and the free handle lets you reach higher into the stretch and pull deeper into the finish than a fixed bar.
Whichever gives you a stable base under the cable. Kneeling tends to line the pull up nicely and stops you leaning away, sitting works fine if the thigh pad anchors you. Position matters less than keeping your torso quiet.
The cable pulls one side, so your trunk has to resist the rotation. Brace before you pull, keep your chest square, and drop the weight until the only thing moving is the working arm.
