About this exercise
A plate-loaded lever machine exercise that mimics a wide-grip lat pulldown. The chest-supported design eliminates momentum and lower-back involvement, placing the entire load on the lats and upper back.
Lever Lateral Wide Pulldown
Step by step instructions, muscle activation and variants for the Lever Lateral Wide Pulldown.
MediumMiddle back
How to Perform
- Load the appropriate plates onto the machine
- Sit facing the machine and position your chest firmly against the support pad
- Reach up and grasp the wide handles with an overhand grip slightly wider than shoulder-width
- Keep your chest pressed into the pad and begin with arms fully extended
- Pull the handles down and toward your torso, leading with your elbows
- Squeeze your lats and shoulder blades together at the bottom of the movement
- Slowly raise your arms back to the starting position under control
Muscle Activation
Primary
Middle back
Secondary
BicepsOuter forearmTrapezius
About the Lever Lateral Wide Pulldown
The Lever Lateral Wide Pulldown is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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