Lever Seated Wide Pulldown
Target your back with the Lever Seated Wide Pulldown. Build strength and definition with controlled, effective lat exercises.
The Lever Seated Wide Pulldown is a compound exercise that mainly works the back and shoulders, with help from the traps. You'll need: high row machine.
Required Equipment
Lever Seated Wide 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 Seated Wide Pulldown Variations and Alternatives
How to do the Lever Seated Wide Pulldown
Lever Seated Wide Pulldown Instructions
Positioning:
Adjust the Machine: Set the seat height so that your legs are comfortable and your arms can reach the bar without stretching too far.
Sit Down: Sit on the machine with your back against the back support.
Grip the Bar: Grab the wide bar with an overhand grip (palms facing away) slightly wider than shoulder-width. Your hands should be outside of your shoulders.
Movement:
Start Position: Begin with your arms fully extended above you, maintaining a slight bend in your elbows. Your chest should be up and shoulders back.
Pull Down: Engage your back muscles and pull the bar down smoothly towards your upper chest. Keep your elbows pointed down and back, squeezing your shoulder blades together.
Pause: At the bottom of the movement, pause briefly to feel the contraction in your back muscles.
Return to Start: Slowly extend your arms back to the starting position, controlling the movement without letting the weight stack touch.
Repeat: Perform the desired number of repetitions while maintaining proper form throughout.
Tips:
Keep your core tight to maintain stability.
Avoid using momentum; focus on a controlled movement.
If needed, adjust the weight to ensure you can complete the set with proper form.
Lever Seated Wide Pulldown FAQs
What muscles does the Lever Seated Wide Pulldown work?
The Lever Seated Wide 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 Seated Wide Pulldown?
High row machine.
Is the Lever Seated Wide 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 Seated Wide Pulldown go on?
It belongs on pull day in a push/pull/legs routine.
What are some Lever Seated Wide Pulldown variations and alternatives?
Similar exercises include the Alternating Lever Pullover, Lever Seated Single-Arm Narrow-Grip Row, Lever Cross Lat Pulldown and Lever Front Pulldown.
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