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Lats · Intermediate

Lever Lateral Pulldown (plate loaded)

Vertical pulling drill that develops back and arm strength using a weight plate, with emphasis on the latissimus muscles, upper back and biceps.

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Exercise overview

Training details

LatsUpper BackBiceps

Equipment

Weight Plate

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Adjust the seat height so that your knees are secured under the pads.
  2. 02Grab the handles with a wide grip, keeping your palms facing away from you.
  3. 03Pull the handles down towards your chest while leaning slightly back.
  4. 04Pause briefly when the handles reach chest level, then slowly return to the starting position.
  5. 05Complete the prescribed repetitions while maintaining the same alignment and control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationLat PulldownRelated variationBand Heel-Seated Lat PulldownRelated variationClose Grip Lat PulldownRelated variationAssisted Pull-Up MachineRelated variationReverse Grip Lat PulldownRelated variationSingle-Arm Lat Pulldown

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell RowComparable substituteSeated Cable RowComparable substituteDumbbell PulloverComparable substitute90 Degree Iso Chin UpComparable substituteChest-Supported Dumbbell RowComparable substituteClose-Grip Pull-Up

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