Back · Leverage Machine
Plate Loaded Lever One Arm Lateral Wide Pulldown
How to do the plate loaded lever one arm lateral wide pulldown, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Leverage Machine
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Sit at the plate-loaded lateral pulldown machine and grab the high handle with one hand, arm extended overhead. Pull the handle down and toward your side, driving your elbow down and back until your lat fully contracts. Control the return to a full stretch overhead.
- 1Feel your lat pull the handle down as your elbow drives toward your hip
- 2Keep your torso upright and let the working side lengthen fully at the top
- 3Squeeze at the bottom and control the weight back up
Common mistakes
- Avoid leaning away or twisting to yank the handle down
- Do not pull mainly with your biceps; lead with the elbow
- Do not let the weight snap your arm back up
Muscles worked
The plate loaded lever one arm lateral wide pulldown mainly works the lats, with the biceps, forearms, lower traps, mid traps, and rear delts assisting.
- LatsPrimary
- BicepsSupport
- ForearmsSupport
- Lower TrapsSupport
- Mid TrapsSupport
- Rear DeltsSupport
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the plate loaded lever one arm lateral wide 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.