Lever Reverse Grip Lateral Pulldown

latsbackleverage machine

Matutunan kung paano gawin ang Lever Reverse Grip Lateral 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 Reverse Grip Lateral Pulldown exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Lever Reverse Grip Lateral Pulldown

Sundin ang mga hakbang na ito para maisagawa ang Lever Reverse Grip Lateral Pulldown nang may tamang form:

  1. 1I-adjust ang taas ng upuan at iposisyon ang sarili sa machine nang ang mga tuhod ay nasa ilalim ng mga pad at mga paa flat sa sahig.
  2. 2Hawakan ang mga handle nang overhand grip, bahagyang mas malayo sa lapad ng balikat.
  3. 3Umupo nang tuwid nang nakatayo ang dibdib at nakabalik ang mga balikat, may bahagyang arko sa ibabang likod.
  4. 4Hilahin ang mga handle pababa patungo sa dibdib, nangunguna ang mga siko at ini-squeeze ang mga shoulder blade nang magkasama.
  5. 5Sandaling ihinto sa ibaba ng galaw, pagkatapos ay dahan-dahang bitawan ang mga handle pabalik sa simula.
  6. 6Ulitin para sa nais na bilang ng repetisyon.

Mga Muscles na Ginagamit sa Lever Reverse Grip Lateral Pulldown

Primary

lats

Secondary

bicepsrhomboidsrear deltoids

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:

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 Reverse Grip Lateral Pulldown?

Ang Lever Reverse Grip Lateral 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 Reverse Grip Lateral Pulldown?

Ang Lever Reverse Grip Lateral 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 Reverse Grip Lateral Pulldown nang may tamang form?

Simulan sa pamamagitan ng I-adjust ang taas ng upuan at iposisyon ang sarili sa machine nang ang mga tuhod ay nasa ilalim ng mga pad at mga paa flat sa sahig. Hawakan ang mga handle nang overhand grip, bahagyang mas malayo sa lapad ng balikat. Umupo nang tuwid nang nakatayo ang dibdib at nakabalik ang mga balikat, may bahagyang arko sa ibabang likod. 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 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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