Lever Wide Lateral Pulldown
Build a wider back with the Lever Wide Lateral Pulldown! Target your lats effectively & safely using a lever machine. Perfect for controlled strength gains.
The Lever Wide Lateral Pulldown is a compound exercise that mainly works the back, with help from the biceps and traps. You'll need: lat pulldown machine or wide bar attachment.
Required Equipment
Lever Wide Lateral Pulldown Muscles Worked
Primary
Lats (latissimus dorsi)
Secondary
Biceps (biceps brachii); Rhomboids (Shoulder Blade) (rhomboids, major & minor); Lower Traps (trapezius, lower fibers)
Lever Wide Lateral Pulldown Variations and Alternatives
How to do the Lever Wide Lateral Pulldown
Adjust the seat of the lever machine so that your feet are flat on the ground with knees slightly bent. Select the appropriate weight.
Sit down and grasp the wide bar attachment with an overhand grip, hands wider than shoulder-width apart.
Lean back slightly and keep your chest up and your core tight throughout the exercise.
Pull the bar down smoothly towards the top of your chest, leading with your elbows and squeezing your shoulder blades together at the bottom of the movement.
Slowly release the bar back to the starting position with control, allowing your lats to fully stretch at the top.
Focus on engaging your lats throughout the movement and minimize the momentum.
Repeat for the recommended number of repetitions and sets.
Ensure that you perform each repetition with strict form to reduce the risk of injury and to maximize the engagement of the target muscles. If you're new to this exercise, start with lighter weights to perfect your form before progressing to heavier loads.
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Lever Wide Lateral Pulldown FAQs
What muscles does the Lever Wide Lateral Pulldown work?
The Lever Wide Lateral Pulldown mainly works the back, with help from the biceps and traps. The main muscles are the latissimus dorsi.
What equipment do you need for the Lever Wide Lateral Pulldown?
Lat pulldown machine or wide bar attachment.
Is the Lever Wide Lateral 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 Wide Lateral Pulldown go on?
It belongs on pull day in a push/pull/legs routine.
What are some Lever Wide Lateral Pulldown variations and alternatives?
Similar exercises include the Cable Bar Lateral Pulldown, Wide-Grip Lat Pulldown, Alternating Lever Pullover and Lever Cross Lat Pulldown.
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