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Lever One Arm Lateral Wide Pulldown
A single-arm plate-loaded pulldown taken with a wide handle position, sweeping the elbow down the side of the body to isolate each lat through its full range.
BackMachineVertical pull
GoLightWeight medialever-one-arm-lateral-wide-pulldown
Demonstration coming soon
Primary
Latissimus dorsi
Secondary
Teres majorBicepsRhomboidsLower trapezius
Equipment
Machine
Pattern
Vertical pull
Setup
- 01Lock the thighs under the pads and sit tall.
- 02Grip the wide handle overhead with one hand, palm facing forward or slightly in.
- 03Anchor the free hand on the thigh pad or frame.
- 04Extend the working arm fully and let the lat stretch upward.
Execution
- 01Pull the elbow down along the side of the body.
- 02Bring the handle to shoulder level while the torso stays tall.
- 03Squeeze the lat hard at the bottom for a second.
- 04Return under control to a full overhead stretch.
Checkpoints
- -The torso stays vertical without side-bending into the rep.
- -The elbow sweeps down the side, not forward across the body.
- -Full stretch is reached at the top with the shoulder allowed to rise slightly.
- -The pull ends at the shoulder without the wrist curling in.
Common mistakes
- -Leaning away from the working side to add body english.
- -Pulling the handle behind the body and straining the shoulder.
- -Rushing the eccentric and losing the stretch.
- -Using the free arm to push the body through the rep.
Programming notes
- -Use 3 sets of 10 to 12 reps per arm for lat isolation.
- -Best placed after a heavy bilateral pulldown or pull-up.
- -Keep loads moderate; the wide unilateral line punishes cheating.
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