Lever Lateral Pulldown (plate loaded) Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Leverage machine
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachioradialis, Deltoid Posterior, Brachialis, Teres Minor, Trapezius Middle Fibers, Trapezius Lower Fibers, Infraspinatus, Teres Major
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Plate Loaded Lat Pulldown, Leverage Lat Pulldown
How to: Lever Lateral Pulldown (plate loaded)
- Adjust the seat height so that your knees are secured under the pads.
- Grab the handles with a wide grip, keeping your palms facing away from you.
- Pull the handles down towards your chest while leaning slightly back.
- Pause briefly when the handles reach chest level, then slowly return to the starting position.
Common Mistakes
- Leaning too far back during the pull.
- Using momentum instead of muscle control.
- Not engaging the core for stability.
Modifications
- Use a lighter weight to start and focus on form.
- If seated, adjust the machine height to maintain proper posture.
Tips
- Pull down with control, avoiding jerky movements.
- Keep your back straight and chest up throughout the exercise.
- Focus on squeezing your back muscles at the bottom of the movement.
Lever Lateral Pulldown (plate loaded) Alternatives
Tags
back
latissimus dorsi
strength
pulldown
exercise
machine