Lever Isolateral Pulldown
The Lever Isolateral Pulldown primarily works the Latissimus Dorsi, with secondary activation of the Biceps Brachii (Long Head), Brachialis, Brachioradialis, Levator Scapulae, Pectoralis Major (Sternal), Pectoralis Minor, Rhomboids, Teres Major, Trapezius (Lower) and stabilizer support from the Triceps (Long Head). It is a machine compound exercise at beginner difficulty.
The Lever Isolateral Pulldown is a beginner compound exercise performed with machine, following a vertical pull movement pattern. It primarily targets the Latissimus Dorsi, with secondary engagement of the Biceps Brachii (Long Head), Brachialis, Brachioradialis, Levator Scapulae, Pectoralis Major (Sternal), Pectoralis Minor, Rhomboids, Teres Major, Trapezius (Lower). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A machine compound pull exercise targeting the Latissimus Dorsi.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Vertical Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Latissimus Dorsi |
| Secondary | Biceps Brachii (Long Head), Brachialis, Brachioradialis, Levator Scapulae, Pectoralis Major (Sternal), Pectoralis Minor, Rhomboids, Teres Major, Trapezius (Lower) |
Muscles Worked
The Latissimus Dorsi is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Biceps Brachii (Long Head), Brachialis, Brachioradialis, Levator Scapulae, Pectoralis Major (Sternal), Pectoralis Minor, Rhomboids, Teres Major, and Trapezius (Lower) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Triceps (Long Head) act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Latissimus Dorsi (back)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
- Secondary Muscle Levator Scapulae (neck)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Pectoralis Minor (chest)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Major (back)
- Secondary Muscle Trapezius (Lower) (back)
Stabilizer Muscles
- Stabilizer Muscle Triceps (Long Head) (triceps)
How to Perform
Preparation
- Sit on seat.
- Reach up and grasp handles with wide overhand grip.
Execution
- Pull levers down to sides of shoulders.
- Return until arms and shoulders are fully extended.
- Repeat.
Comments
- Range of motion will be compromised if grip istoo wide.
- SeeLever Pulldownperformed on alternative apparatus.
- Also see exercise with.
Tips & Common Mistakes
- Initiate by pulling your shoulder blades down before bending your elbows.
- Avoid swinging or using momentum — control every inch of the range of motion.
- Full range of motion matters: start from a dead hang for maximum lat stretch.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Latissimus Dorsi) and can be substituted based on your equipment or variation preferences.
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