1. One-Arm Pulldown (Works: Back and Biceps)
This is done using a cable machine. Always adjust the weight before you begin. If it’s your first time, start with the lowest weight and work your way up to a weight that offers resistance. The starting position is to have your arm extended with your palm facing the machine and grasping the handle. You then bring the handle down, which squeezes your elbow in to the side of your body.