In this blog post, we delve into the transformative benefits of incorporating single arm movements into your routine, focusing on precision, control, and targeted muscle engagement.
Single Arm Seated Chest Press
With your feet flat on the ground, squeeze your shoulder blades into the bench and push one handle up in front of you, squeezing your chest at the top.
Single Arm Pull Down
While gripping the handle with one hand, hold the safety handle with the other hand. Pull your shoulder blades down and back to engage your lats and pull the handle down to your collarbone.
Single Arm Lateral Raise
Grip the handle on one side, raise your arm out to the side to shoulder height and bring it back down in a controlled motion.
Single Arm Incline Pull Down
Grip the handle with one hand and grip the safety handle with the other hand. Pull your shoulder blades down and back to engage your lats and pull the handle towards you.
Single Arm Bicep Curl
Gripping the handle with one arm, flex the elbow by squeezing your bicep and slowly controlling it back down to the starting position.
Single Arm Seated Row
With your feet firmly on the ground and your chest up against the chest pad, grab the handle with one arm. Think about drawing the shoulder blade down and back, pulling your elbow to your side, engaging your lat. Control the movement back to the starting position.
Single Arm Lateral Raise
Grip the handle on one side, raise your arm out to the side to shoulder height and bring it back down in a controlled motion.