Step by step instructions, muscle activation and variants for the Lever One-Arm Lateral Wide Pulldown (plate loaded).
A unilateral plate-loaded machine exercise targeting the latissimus dorsi through a wide lateral pulldown arc. Performed on a Hammer Strength or similar lever machine, this movement allows independent training of each side of the back to address muscle imbalances.
Common mistakes content is coming soon.
The Lever One-Arm Lateral Wide Pulldown (plate loaded) 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.