Lats exercise · leverage machine
Lever Front Pulldown
The lever front pulldown is a leverage machine exercise that targets the lats, with the biceps, rhomboids and rear deltoids assisting.
- Target muscle
- Lats
- Also works
- Biceps, rhomboids, rear deltoids
- Equipment
- Leverage machine
- Body part
- Back
How to do the lever front pulldown
- Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground.
- Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
- Sit upright with your chest lifted and your shoulders back, maintaining a slight arch in your lower back.
- Engage your lats and pull the handles down towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the lats. The biceps, rhomboids and rear deltoids work as secondary muscles. See all lat exercises or every machine exercise.
