Lever Front Pulldown
Strengthen your back with Lever Front Pulldowns! Build muscle & improve posture with controlled, effective reps.
The Lever Front Pulldown is a compound exercise that mainly works the back and shoulders, with help from the traps. You'll need: lat pulldown machine.
Required Equipment
Lever Front Pulldown Muscles Worked
Primary
Lats (latissimus dorsi); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Lever Front Pulldown Variations and Alternatives
How to do the Lever Front Pulldown
Adjust the weight on the machine to an appropriate resistance for your fitness level.
Sit down on the machine's seat and place your thighs under the support pads to stabilize your lower body.
Grasp the pulldown bar with a wide grip, hands slightly wider than shoulder-width apart. Your palms should be facing forward.
Sit tall with a straight back and slightly lean back from your hips. Your arms should be fully extended above you.
Engage your core and exhale as you pull the bar down towards your chest, bringing your shoulder blades together.
Focus on using your back muscles to pull the weight, leading with your elbows. Your forearms should not do much work except for holding the bar.
Pause briefly when the bar is in front of your upper chest, squeezing your shoulder blades together at the bottom of the movement.
Inhale as you slowly release the bar back to the starting position with your arms fully extended and your lats stretched.
Perform the desired number of repetitions for one set.
Rest between sets as needed.
Remember to keep the movements controlled throughout the exercise to maximize engagement of the targeted muscles and to prevent injury. Adjust the weight as necessary to maintain proper form.
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Lever Front Pulldown FAQs
What muscles does the Lever Front Pulldown work?
The Lever Front Pulldown mainly works the back and shoulders, with help from the traps. The main muscles are the latissimus dorsi and posterior deltoid.
What equipment do you need for the Lever Front Pulldown?
Lat pulldown machine.
Is the Lever Front Pulldown a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Lever Front Pulldown go on?
It belongs on pull day in a push/pull/legs routine.
What are some Lever Front Pulldown variations and alternatives?
Similar exercises include the Lever Front, Lever Hanging Front Hold, Lever Hanging Front Raise and Lever Ab Swing.
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