PlanWorkouts

Exercise 0579 · REF 7F1DVzn

Lever Front Pulldown exercise animation

Lever Front Pulldown

Category
Back
Target
Lats

Pulling down in front of the body on this pulldown machine trains the same lat-dominant pattern as a pull-up but lets you dial the resistance below body weight, which is useful for building pulling volume before a lifter can do full pull-ups. Keeping the torso still rather than leaning back to use momentum is where most of the actual lat work gets lost or kept.

How to Do the Lever Front Pulldown

  1. Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground.
  2. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
  3. Sit upright with your chest lifted and your shoulders back, maintaining a slight arch in your lower back.
  4. Engage your lats and pull the handles down towards your chest, squeezing your shoulder blades together.
  5. Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Lever Front Pulldown primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Rhomboids, Rear Deltoids.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have leverage machine? These target the same lats with different equipment.

Archer Pull Up Archer Pull Up Body Weight · Lats Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Lever Front Pulldown work?
The Lever Front Pulldown primarily targets the lats, with the biceps and rhomboids, rear deltoids assisting.
What equipment do I need for the Lever Front Pulldown?
The Lever Front Pulldown is done with a leverage machine.
What's a good alternative to the Lever Front Pulldown?
If you don't have access to a leverage machine, the Archer Pull Up targets the same lats using body weight instead.