Back · Leverage Machine
Plate Loaded Lever Lateral Pulldown
How to do the plate loaded lever lateral pulldown, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Leverage Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Sit at the plate-loaded lat pulldown machine and grip the wide handles with palms forward. Pull the handles down toward your upper chest by driving your elbows down and back, then return under control to a full stretch overhead.
- 1Drive your elbows down and feel your lats engage
- 2Lead with your shoulder blades pulling down and back
- 3Control the return and let your lats stretch fully at the top
Common mistakes
- Don't lean back hard or swing to move the weight
- Avoid yanking with your arms instead of your back
- Don't let the handles snap your arms up on the return
Muscles worked
The plate loaded lever lateral pulldown mainly works the lats, with the biceps, lower traps, rear delts, forearms, and mid traps assisting.
- LatsPrimary
- BicepsSupport
- Lower TrapsSupport
- Rear DeltsSupport
- ForearmsSupport
- Mid TrapsSupport
- Upper AbsMinor
Kovo programs the plate loaded lever lateral pulldown for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.