Intermediate
LEVER ONE ARM LATERAL WIDE PULLDOWN
Back
Body Part
Lats
Target Muscle
Leverage machine
Equipment
Intermediate
Difficulty
Target Muscles
Lats
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
2
Step:2 Grasp the handle with an overhand grip and fully extend your arm, keeping a slight bend in your elbow.
3
Step:3 Pull the handle down and across your body towards your opposite hip, squeezing your lat muscle at the bottom of the movement.
4
Step:4 Slowly return the handle to the starting position, fully extending your arm.
5
Step:5 Repeat for the desired number of repetitions, then switch sides.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
