One Sided Pull

⚙️ Required Equipment:

Cable Machine or similar resistance setup (e.g., resistance band anchored)

🧍 Starting Position:

Assume a bilateral standing position with your feet facing the machine.

The exercise begins with one arm stretched out in front of you, holding the resistance (handle, band, etc.).

Engage the chest muscle on the side of the stretched arm to initiate tension (isometric hold).

🎯 Pulling Towards Yourself (The Pulling Phase):

Scapular Protraction Lock: Perform scapular protraction (pushing the shoulder blade forward around the rib cage) and fixate/lock this position.

Pull: Pull the weight towards yourself by bending the elbow, focusing on the muscles of the back (lats/rhomboids).

Rotation & Lift: The chest rotates forward (toward the pulling arm). Lift the shoulder upwards slightly, focusing on scapular stabilization and creating tension in the trapezius (upper back).

Pelvic Fixation: The pelvis remains fixed and should not rotate.

⬆️ Top Position (Peak Contraction):

At the point of maximum pull, maintain shoulder height and even muscle tone.

Do not extend the arm beyond the line of the back to maintain control and protect the shoulder.

🔙 Return to the Starting Position:

Slowly return the arm to the starting position, extending the elbow.

Control the movement throughout the return phase by engaging the chest muscle (eccentric control).

Ensure the entire movement is performed within a controlled range of motion.

⏱️ Repetitions and Sets:

Sets and Repetitions: It is recommended to perform 2 to 3 sets of 10 to 15 repetitions on each side, depending on your level of training.

💡 Important Tips:

Control: Control the range of motion and avoid rushing the exercise.

Progression: After mastering the technique, gradually increase the intensity (resistance).