Exercise guide
Lever Seated Single Arm Wide Lat Pulldown
- Beginner
- Compound
- Rep-based
- Back
This unilateral movement targets the latissimus dorsi from a wide angle, allowing for a greater range of motion and improved mind-muscle connection to correct back imbalances. By using a single-arm approach, you can achieve a deeper contraction in the lower lats and mid-back compared to bilateral versions.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Position a flat bench or the machine seat so your working shoulder is aligned with the lever arm's pivot point.
- Sit upright with your feet planted firmly on the floor and your core engaged.
- Grasp the wide handle with an overhand grip, ensuring your arm is fully extended and you feel a slight stretch in the lat.
- Place your non-working hand on your thigh or the machine frame for added stability.
How to do it
- Exhale and initiate the pull by depressing your shoulder blade and driving your elbow down toward your hip.
- Pull the handle until your elbow is tucked close to your side and your back is fully contracted.
- Squeeze the lat at the bottom of the movement for one second while keeping your chest elevated.
- Inhale and slowly return the handle to the starting position, maintaining tension on the muscle throughout the 3-second eccentric phase.
Form checklist
- Keep your torso stationary; avoid leaning or twisting toward the working side.
- Lead the movement with your elbow, not your hand, to maximize back recruitment.
- Maintain a proud chest and avoid shrugging the shoulder toward your ear during the pull.
- Ensure the movement remains in a wide arc to properly engage the outer lats.
Pro tips
- Use a thumbless 'suicide' grip to minimize bicep and forearm involvement, focusing the tension entirely on the back.
- At the top of the rep, allow the weight to pull your shoulder slightly upward to get a full fascial stretch before the next contraction.
Make it harder
- Incorporate a 3-second isometric hold at the bottom of every repetition to increase time under tension.
- Perform a 'dead-stop' at the top of each rep, letting the weight settle for a split second to eliminate momentum.
Frequently asked
- What muscles does the lever seated single arm wide lat pulldown work?
- The lever seated single arm wide lat pulldown primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the lever seated single arm wide lat pulldown?
- The lever seated single arm wide lat pulldown uses leverage machine and weight plate.
- Is the lever seated single arm wide lat pulldown good for beginners?
- Yes. The lever seated single arm wide lat pulldown is a beginner-friendly movement and a strong foundation to build on.