Iso Lateral Wide Pulldown

How to Perform the Iso Lateral Wide Pulldown

1. Adjust the thigh pad to secure your legs and sit facing the machine with your chest tall.
2. Reach up and grip the wide handles with an overhand grip, arms fully extended overhead.
3. Brace your core and lean back slightly, approximately 5-10 degrees.
4. Pull the handles down toward your upper chest, driving your elbows down and wide toward your sides.
5. Squeeze your lats at the bottom of the movement, focusing on feeling the contraction in the outer lats.
6. Slowly extend your arms back overhead, allowing a full stretch across the lats at the top.
7. Maintain even force through both arms and a controlled tempo throughout.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Wide grip places maximum stretch on the outer lats for enhanced back width.
• ✓Independent lever arms correct left-right strength imbalances.
• ✓Machine path reduces the learning curve while providing a consistent, effective lat stimulus.

Pro Tips

• ●Focus on pulling with your elbows rather than your hands to maximize lat recruitment.
• ●Use a full range of motion, fully stretching the lats at the top of each rep.
• ●Try a brief 1-2 second squeeze at the bottom to enhance the mind-muscle connection.

Variations

Recommended Sets & Reps