Single arm chest pulldown

Instructions

Sit on the machine and adjust the knee pad so that your butt sticks to the seat during the exercise. Install a handle on the high pulley. Grasp the handle with one hand.
Keeping your back straight and only moving your arm, bring the handle down vertically to your chest.
Hold this position for one second then slowly bring the handle up (do not let the weight carry you) to the starting position: handle at the top and arm almost stretched.

Muscles