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All exercises

Lever one arm lateral wide pulldown

Intermediate

Lever one arm lateral wide pulldown is a compound machine exercise for the lats, also working the biceps, upper back, and rear delts.

Trained one side at a time.

What it works

Primary muscle

Lats

Also works

BicepsUpper backRear delts

Equipment
Machine
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
  2. 2Grasp the handle with an overhand grip and fully extend your arm, keeping a slight bend in your elbow.
  3. 3Pull the handle down and across your body towards your opposite hip, squeezing your lat muscle at the bottom of the movement.
  4. 4Slowly return the handle to the starting position, fully extending your arm.
  5. 5Repeat for the desired number of repetitions, then switch sides.

What to do instead

  • Cable cross-over lateral pulldownCable
  • Lever reverse grip lateral pulldownMachine
  • Lever front pulldownMachine
  • Cable bar lateral pulldownCable
  • Cable wide grip rear pulldown behind neckCable
  • Gironda sternum chinBodyweight

Easier variations

  • Lever front pulldownMachine
  • Lever reverse grip lateral pulldownMachine
  • Reverse grip machine lat pulldownMachine
  • Alternate lateral pulldownCable

Harder variations

  • Cable wide grip rear pulldown behind neckCable
Logged today · 2 min restLever one arm lateral wide pulldown

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