Lever One Arm Lateral Wide Pulldown (plate loaded) Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Leverage machine
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachioradialis, Levator Scapulae, Brachialis, Teres Minor, Trapezius Middle Fibers, Trapezius Lower Fibers, Infraspinatus, Teres Major
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Plate Loaded One Arm Pulldown
How to: Lever One Arm Lateral Wide Pulldown (plate loaded)
- Adjust the seat height so that the handle is at shoulder level.
- Sit down and grasp the handle with one hand, keeping your palm facing inward.
- With your feet flat on the ground, pull the handle down towards your shoulder, focusing on squeezing your back muscles.
- Slowly return to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using too much weight which can compromise form.
- Not engaging the back muscles properly.
- Rounding the shoulders during the movement.
Modifications
- Adjust the seat height to accommodate shorter users.
- Use a lighter weight if you're new to the exercise.
Tips
- Ensure your grip is secure on the handle to avoid slipping.
- Keep your core engaged to support your back during the movement.
- Focus on a full range of motion for maximum effectiveness.
Lever One Arm Lateral Wide Pulldown (plate loaded) Alternatives
Tags
back
lat pulldown
strength
shoulders
upper body
muscle building