Lever Seated Wide Lat Pulldown

Muscles worked

Setup

1. Adjust the seat height so your feet are flat on the floor and your thighs are firmly secured under the support pads.
2. Grasp the wide handles with an overhand grip (palms facing forward), ensuring your hands are wider than shoulder-width apart.
3. Sit down to lock your legs under the pads and lean your torso back slightly (about 10-15 degrees) while lifting your chest.
4. Ensure your arms are fully extended and your shoulders are pulled down away from your ears.

How to do it

1. Exhale as you pull the handles down toward your upper chest by driving your elbows down and back toward your sides.
2. Squeeze your shoulder blades together at the bottom of the movement, holding the peak contraction for one second.
3. Inhale as you slowly return the handles to the starting position using a controlled 3-second tempo.
4. Maintain a slight bend in the elbows at the top to keep constant tension on the lats before starting the next rep.

Form checklist

• Keep your chest lifted toward the ceiling throughout the entire movement.
• Avoid swinging your torso or using momentum to pull the weight down.
• Ensure your elbows stay in line with your torso rather than flaring excessively backward.
• Focus on pulling with your back muscles rather than gripping the handles too tightly with your hands.

Pro tips

• Use a thumbless 'suicide grip' to reduce bicep involvement and better isolate the latissimus dorsi.
• Visualize driving your elbows into your back pockets to maximize the contraction of the lower lats.

Make it harder

• Add a 3-second isometric hold at the bottom of each rep to increase time under tension.
• Perform '1.5 reps' by pulling to the chest, returning halfway up, pulling back to the chest, and then fully extending.

Frequently asked

What muscles does the lever seated wide lat pulldown work?

The lever seated 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 wide lat pulldown?

The lever seated wide lat pulldown uses leverage machine.

Is the lever seated wide lat pulldown good for beginners?

Yes. The lever seated wide lat pulldown is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Archer Pull-UpAdvanced · lats and trapezius
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius