Lever Reverse grip Lateral Pulldown (plate loaded) Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Leverage machine
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Deltoid Posterior, Pectoralis Major Sternal Head, Trapezius Lower Fibers, Teres Major, Levator Scapulae, Trapezius Middle Fibers, Brachioradialis, Brachialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Reverse Grip Lateral Pulldown
Visualised Target Muscle Groups
Front
Back
How to: Lever Reverse grip Lateral Pulldown (plate loaded)
- Adjust the seat height so that your thighs are secured under the pad.
- Grasp the bar with a reverse grip (palms facing you).
- Pull the bar down towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement.
- Slowly return the bar to the starting position while keeping control.
Common Mistakes
- Pulling too much with the arms instead of the back.
- Using momentum to pull down rather than controlled movement.
- Not fully extending the arms at the top of the movement.
Modifications
- Use a lighter weight to maintain proper form.
- Perform the exercise with a band if the machine isn't available.
Tips
- Maintain a neutral spine throughout the movement.
- Engage your core to stabilize your body during the pulldown.
- Focus on pulling with your back muscles rather than your arms.
Lever Reverse grip Lateral Pulldown (plate loaded) Alternatives
Tags
back
lat pulldown
strength
upper body
machine exercise
reverse grip
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