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Lats · Intermediate

Lever One Arm Lateral Wide 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 the handle is at shoulder level.
  2. 02Sit down and grasp the handle with one hand, keeping your palm facing inward.
  3. 03With your feet flat on the ground, pull the handle down towards your shoulder, focusing on squeezing your back muscles.
  4. 04With control, return to the starting position.
  5. 05Repeat for the prescribed repetitions.

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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 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 substitutePull-UpsComparable substituteSingle Arm Dumbbell RowComparable substituteBand Kneeling One Arm Pulldown

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