Lever One Arm Lateral Wide Pulldown

latsbackleverage machine

Matutunan kung paano gawin ang Lever One Arm Lateral Wide Pulldown nang may tamang form at technique. Ang leverage machine exercise na ito ay pangunahing nagta-target sa iyong Lats, na may secondary emphasis sa Biceps, Rhomboids, Rear Deltoids.

Lever One Arm Lateral Wide Pulldown exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Lever One Arm Lateral Wide Pulldown

Sundin ang mga hakbang na ito para maisagawa ang Lever One Arm Lateral Wide Pulldown nang may tamang form:

  1. 1I-adjust ang taas ng upuan at iposisyon ang sarili sa makina na nakadikit ang dibdib sa pad at patag ang mga paa sa sahig.
  2. 2Hawakan ang handle nang overhand grip at ganap na abutin ang braso, pinapanatili ang bahagyang pagkakayuko ng siko.
  3. 3Hilahin ang handle pababa at paikot ng katawan patungo sa kabila balakang, pinipiga ang lat muscle sa ibaba ng kilusan.
  4. 4Dahan-dahang ibalik ang handle sa simula, ganap na inaabot ang braso.
  5. 5Ulitin sa nais na bilang ng paulit-ulit, pagkatapos ay palitan ng panig.

Mga Muscles na Ginagamit sa Lever One Arm Lateral Wide Pulldown

Primary

lats

Secondary

bicepsrhomboidsrear deltoids

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:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Lever One Arm Lateral Wide Pulldown?

Ang Lever One Arm Lateral Wide Pulldown ay pangunahing nagta-target sa iyong Lats. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Rhomboids, Rear Deltoids. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Lever One Arm Lateral Wide Pulldown?

Ang Lever One Arm Lateral Wide Pulldown ay nangangailangan ng leverage machine. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Lever One Arm Lateral Wide Pulldown nang may tamang form?

Simulan sa pamamagitan ng I-adjust ang taas ng upuan at iposisyon ang sarili sa makina na nakadikit ang dibdib sa pad at patag ang mga paa sa sahig. Hawakan ang handle nang overhand grip at ganap na abutin ang braso, pinapanatili ang bahagyang pagkakayuko ng siko. Hilahin ang handle pababa at paikot ng katawan patungo sa kabila balakang, pinipiga ang lat muscle sa ibaba ng kilusan. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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.

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