Lever Reverse-Grip Lateral Pulldown (Plate)
Expert Advice
Maintain a neutral spine and engage your core throughout the exercise. Use a thumbless grip to better target your lats.
How-to-do Steps
- Sit at the pulldown machine with your knees secured under the pads.
- Grasp the bar with an underhand grip, hands shoulder-width apart.
- Lean back slightly and pull the bar down to your chest.
- Squeeze your shoulder blades together at the bottom of the movement.
- Slowly return the bar to the starting position with control.
- Repeat for the desired number of repetitions.
Track Lever Reverse-Grip Lateral Pulldown (Plate) in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Lever Reverse-Grip Lateral 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
Lats30%
Secondary
Biceps14%
Forearms14%
Shoulders14%
Traps14%
Chest14%
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 Reverse-Grip Lateral Pulldown (Plate) work?
Lever Reverse-Grip Lateral Pulldown (Plate) primarily targets the Lats. Secondary muscles involved include Biceps, Forearms, Shoulders, Traps, Chest. It is classified as a Strength exercise performed with Leverage Machine.
How many sets and reps should I do for Lever Reverse-Grip Lateral 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 Reverse-Grip Lateral Pulldown (Plate) suitable for beginners?
Lever Reverse-Grip Lateral 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.
