Lever Reverse Grip Lateral Pulldown
Learn how to do the Lever Reverse Grip Lateral 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 Reverse Grip Lateral Pulldown
Follow these steps to perform the Lever Reverse Grip Lateral Pulldown with correct form:
- 1Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground.
- 2Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
- 3Sit upright with your chest out and shoulders back, maintaining a slight arch in your lower back.
- 4Pull the handles down towards your chest, leading with your elbows and squeezing your shoulder blades together.
- 5Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position.
- 6Repeat for the desired number of repetitions.
Lever Reverse Grip Lateral Pulldown Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- leverage machine
- Body Part
- back
- Category
- Main
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 Reverse Grip Lateral 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 Reverse Grip Lateral Pulldown work?
The Lever Reverse Grip Lateral 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 Reverse Grip Lateral Pulldown?
The Lever Reverse Grip Lateral 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 Reverse Grip Lateral Pulldown with proper form?
Start by Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. Sit upright with your chest out and shoulders back, maintaining a slight arch in your lower back. 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 Reverse Grip Lateral 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 Reverse Grip Lateral 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 Reverse Grip Lateral Pulldown best for?
The Lever Reverse Grip Lateral 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.
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