Lats exercise · leverage machine
Lever One Arm Lateral Wide Pulldown
The lever one arm lateral wide 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 one arm lateral wide pulldown
- Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
- Grasp the handle with an overhand grip and fully extend your arm, keeping a slight bend in your elbow.
- Pull the handle down and across your body towards your opposite hip, squeezing your lat muscle at the bottom of the movement.
- Slowly return the handle to the starting position, fully extending your arm.
- Repeat for the desired number of repetitions, then switch sides.
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.
