Lever One Arm Lateral Wide Pulldown
Learn how to do the Lever One Arm Lateral Wide Pulldown with proper form and technique. This leverage machine exercise primarily targets your Lats, with secondary emphasis on Biceps, Rhomboids, Rear Deltoids.
How to Do the Lever One Arm Lateral Wide Pulldown
Follow these steps to perform the Lever One Arm Lateral Wide Pulldown with correct form:
- 1Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
- 2Grasp the handle with an overhand grip and fully extend your arm, keeping a slight bend in your elbow.
- 3Pull the handle down and across your body towards your opposite hip, squeezing your lat muscle at the bottom of the movement.
- 4Slowly return the handle to the starting position, fully extending your arm.
- 5Repeat for the desired number of repetitions, then switch sides.
Lever One Arm Lateral Wide Pulldown Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- leverage machine
- Body Part
- back
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Lever One Arm Lateral Wide Pulldown?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Back Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Lever One Arm Lateral Wide Pulldown work?
The Lever One Arm Lateral Wide Pulldown primarily targets your Lats. Secondary muscles worked include Biceps, Rhomboids, Rear Deltoids. This makes it an effective exercise for developing your back.
What equipment do I need for the Lever One Arm Lateral Wide Pulldown?
The Lever One Arm Lateral Wide Pulldown requires leverage machine. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Lever One Arm Lateral Wide Pulldown with proper form?
Start by Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor. Grasp the handle with an overhand grip and fully extend your arm, keeping a slight bend in your elbow. Pull the handle down and across your body towards your opposite hip, squeezing your lat muscle at the bottom of the movement. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Lever One Arm Lateral Wide Pulldown?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Lever One Arm Lateral Wide Pulldown?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Lever One Arm Lateral Wide Pulldown best for?
The Lever One Arm Lateral Wide Pulldown fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.
Track Lever One Arm Lateral Wide Pulldown in Cora
Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.
Download Cora for iOS