Back · Leverage Machine
Lever Outdoor Seated Lat Pulldown
How to do the lever outdoor seated lat 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 outdoor lever pulldown station with your thighs under the pads and grab the handles overhead. Pull the handles down toward your upper chest by driving your elbows down and back, then return under control to a full overhead stretch.
- 1A strong lat squeeze under your armpits as the handles reach your chest
- 2Your elbows driving down and back to lead the pull
- 3A full stretch through your lats at the top of each rep
Common mistakes
- Leaning way back and turning it into a row
- Shrugging your shoulders up toward your ears
- Yanking with momentum instead of controlling the way up
Muscles worked
The lever outdoor seated lat pulldown mainly works the lats and biceps, with the forearms, lower traps, mid traps, upper abs, and rear delts assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsSupport
- Lower TrapsSupport
- Mid TrapsSupport
- Upper AbsSupport
- Rear DeltsSupport
Kovo programs the lever outdoor seated lat 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.