Lever Lateral Wide Pulldown
A seated plate-loaded wide pulldown on independent lever arms, pulling from overhead into the lats.
How to do it
- Sit on the machine and set the thigh pads so the hips stay planted.
- Grip the wide handles overhead with a secure overhand grip.
- Sit tall with the chest up and both feet flat.
- Pull the handles down by driving the elbows toward the ribs.
- Pause when the elbows are about in line with the torso.
- Return the arms to full overhead reach without shrugging the traps up.
Key technique cue
Elbows down to the ribs, traps relaxed, don't lean back.
Common mistakes
- ✕ Leaning back into a row so the path is no longer a pulldown.
- ✕ Shrugging the handles down with the traps instead of the lats.
- ✕ Pulling with bent wrists and letting the elbows trail.
- ✕ Using so much plate that the last reps turn into a swing.
Benefits
- ✓ Independent lever arms let each side of the back work without a cable stack.
- ✓ The wide overhead start stretches the lats before the pull.
- ✓ A fixed path makes the movement easy to load and easy to coach.
Progression: from easier to harder
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Step 1 You are here - Lever Lateral Wide Pulldown
- Band Kneeling Pulldown
- Band Seated Pulldown
- Lat Pulldown
- Machine Pulldown
- Neutral-Grip Lat Pulldown
- Wide-Grip Lat Pulldown
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Step 2
About the exercise
The lever lateral wide pulldown is a plate-loaded overhead pull. You sit, grab the wide handles at full reach, and pull the independent lever arms down and in. The work-arm arc rotates back, up, and out, which loads the upper and outer back more than a straight vertical pulldown. The biceps and rear shoulders help finish the elbow path.
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