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One arm barbell pull down in a bend
Medical expert of the article
Last reviewed: 04.07.2025
You will need:
Barbell (with weights on one end only) and bench
Starting position
Place a barbell on the floor, with one end in a corner. Place a few light weight plates on the other end. Place a bench to your right. With your back facing the corner, stand to the right of the barbell and lean forward so that your torso is almost perpendicular to the floor. Hold the barbell just behind the weights with your left hand. Your right arm and knee can rest on the bench for stability.
Note: Keep your non-engaged hand under your shoulder in line with your non-engaged knee for maximum stability.
Main movement
Slowly pull the barbell toward your left side until the weights touch your chest.
Please note: Do not rotate your body! Concentrate on lifting the bar up.
Final position
Lower the bar 2.5-5 cm from the floor.