Fitwill stands in solidarity with Ukraine

Lever One Arm Lateral Wide Pulldown (plate loaded)

Lever One Arm Lateral Wide Pulldown (plate loaded)

The Lever One Arm Lateral Wide Pulldown (plate loaded) is an effective exercise that targets the muscles of the back, specifically the latissimus dorsi and the muscles of the upper back. This exercise is performed using a plate-loaded machine, making it a suitable option for those who prefer stability and controlled movements. The Lever One Arm Lateral Wide Pulldown primarily focuses on strengthening and developing the lats, which are responsible for pulling movements and overall back width. This exercise also engages the muscles of the upper back, including the rhomboids and trapezius, providing stability and support to the shoulder girdle. By using a wide grip on the handles, you place more emphasis on the outer portion of the lat muscles, helping to create a wider and more defined back appearance. The unilateral nature of this exercise allows for balanced development by targeting one side at a time, helping to correct muscular imbalances that may exist. When performing the Lever One Arm Lateral Wide Pulldown, it is crucial to maintain proper form, focusing on smooth and controlled movements. Avoid using momentum and rely solely on the muscles of the back to initiate the pulling motion. Gradually increase the weight as you become stronger and more comfortable with the exercise. Incorporating the Lever One Arm Lateral Wide Pulldown into your workout routine can help enhance your back strength and overall upper body development. As with any exercise, proper warm-up, form, and progression are key to maximizing results and preventing injuries.


  • Sit on a lever pulldown machine, facing the weight stack, with your feet resting flat on the floor.
  • Place one hand on the handle, palm facing down, and extend your arm fully overhead.
  • Keep your back straight, chest up, and engage your core throughout the movement.
  • Slowly pull the handle down and out to the side, bringing your elbow towards your hip.
  • Pause for a moment, squeezing your shoulder blade, before slowly returning the handle to the starting position.
  • Repeat for the desired number of repetitions, then switch sides and perform the exercise with the other arm.
  • Maintain a controlled motion throughout the exercise, avoiding using momentum to swing the weight.

Tips & Tricks

  • Focus on proper form to avoid unnecessary strain or injury.
  • Engage your core muscles throughout the exercise for stability and control.
  • Start with light weights and gradually increase the load as you build strength and confidence.
  • Control the movement by slowing down the lifting and lowering phases.
  • Squeeze your shoulder blades together at the bottom of the movement to fully target your back muscles.
  • Listen to your body and take rest days when needed to allow for muscle recovery.
  • Incorporate variations of the exercise, such as using different grip widths or angles, to target different areas of your back.
  • Combine the Lever One Arm Lateral Wide Pulldown with other back exercises to create a well-rounded workout routine.
  • Stay hydrated and fuel your body with a balanced diet to support your fitness goals.
  • Consult with a fitness professional if you have any concerns or questions about performing this exercise.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot

Related Workouts