Lever One Arm Lateral Wide Pulldown (Plate)
Expert Advice
Focus on a full range of motion and control the weight throughout the exercise to maximize lat engagement.
How-to-do Steps
- Sit at the leverage machine and grasp the handle with one hand, arm fully extended.
- Pull the handle down to your side, keeping your elbow out and away from your body.
- Squeeze your lat at the bottom of the movement.
- Slowly return the handle to the starting position, maintaining tension on the lat.
- Repeat for the desired number of repetitions before switching arms.
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Muscles Worked
Lever One Arm Lateral Wide Pulldown (Plate) primarily targets the Lats, with Strength mechanics using Leverage Machine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats40%
Secondary
Biceps20%
Forearms20%
Shoulders10%
Traps10%
Equipment
Leverage Machine
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Lever One Arm Lateral Wide Pulldown (Plate) work?
Lever One Arm Lateral Wide Pulldown (Plate) primarily targets the Lats. Secondary muscles involved include Biceps, Forearms, Shoulders, Traps. It is classified as a Strength exercise performed with Leverage Machine.
How many sets and reps should I do for Lever One Arm Lateral Wide Pulldown (Plate)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Lever One Arm Lateral Wide Pulldown (Plate) suitable for beginners?
Lever One Arm Lateral Wide Pulldown (Plate) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
