Lever Reverse Grip Lateral Pulldown Plate Loaded

Muscles worked

Setup

1. Adjust the seat height so your feet are flat on the floor and the thigh pads securely lock your legs in place.
2. Reach up and grasp the handles with a shoulder-width, underhand (supinated) grip, palms facing toward you.
3. Sit down and secure your thighs under the pads, keeping your chest upright and a slight arch in your lower back.

How to do it

1. Exhale as you pull the handles down toward your upper chest by driving your elbows down and back.
2. Focus on pulling your shoulder blades together and down at the bottom of the movement for a 1-second pause.
3. Inhale as you slowly return the handles to the starting position, allowing your lats to fully stretch without letting the weight plates touch.
4. Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second pause, 2 seconds up).

Form checklist

• Keep your chest lifted and shoulders down throughout the entire set.
• Avoid excessive leaning back; stay relatively upright to keep the focus on the lats.
• Ensure your elbows stay tucked close to your sides rather than flaring out.
• Do not use momentum or 'swing' the weight down.

Pro tips

• Imagine pulling through your elbows rather than pulling with your hands to better isolate the lats and reduce forearm fatigue.
• At the top of the movement, let your shoulders rise slightly to maximize the stretch on the lats before initiating the next rep.

Make it harder

• Incorporate a 3-second slow eccentric (negative) phase on every repetition to increase time under tension.
• Add a 2-second isometric hold at the point of maximum contraction when the handles are at chest level.

Frequently asked

What muscles does the lever reverse grip lateral pulldown plate loaded work?

The lever reverse grip lateral pulldown plate loaded primarily targets the lats, rhomboids, and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the lever reverse grip lateral pulldown plate loaded?

The lever reverse grip lateral pulldown plate loaded uses leverage machine and weight plate.

Is the lever reverse grip lateral pulldown plate loaded good for beginners?

The lever reverse grip lateral pulldown plate loaded is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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