PlanWorkouts

Exercise 1347 · REF tTuZSDT

Lever One Arm Lateral Wide Pulldown exercise animation

Lever One Arm Lateral Wide Pulldown

Category
Back
Target
Lats

This wide, one-arm pulldown variation stretches the lat further at the top than a narrower grip would, since the wide hand position changes the angle the arm pulls through. Unilateral work here also means each lat has to generate its own force without help from the other side.

How to Do the Lever One Arm Lateral Wide Pulldown

  1. Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
  2. Grasp the handle with an overhand grip and fully extend your arm, keeping a slight bend in your elbow.
  3. Pull the handle down and across your body towards your opposite hip, squeezing your lat muscle at the bottom of the movement.
  4. Slowly return the handle to the starting position, fully extending your arm.
  5. Repeat for the desired number of repetitions, then switch sides.

Muscles Worked

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